4/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m jog

then 3 rounds of

2 crab bridges,

5 scap pull-ups or strict pull-ups,

10 goblet squats,

10 Russian kettlebell swings (light)

Rope Climb (8 min work rope climb progressions below)

lay downs, rope assisted pull ups, switching feet, legless

Metcon (AMRAP – Rounds and Reps)

compare to Nov 7th, 2017

15 minute AMRAP

10 American Kettlebell Swings (53/35) / Rx+ (70/53)

10 Box Jumps, (24″/20″) / Rx+ (30″/24″)

10 Ring Dips (scale: fixed bar dips or push-ups) / Rx+ (MU into 10 Ring Dips)

Coach Led Group Stretch (No Measure)

stretch after class

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