4/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (5×3 (80-90%). Superset with kneeling press)

half kneeling single arm dumbbell press (5×5 per arm)

https://www.youtube.com/watch?v=7oeFpnRCJkY

Metcon (Time)

8 minute cap

200m run

500m row

25 thrusters (95/65) / Rx+ (135/95)

250m ski

Metcon (No Measure)

Cash Out: 3 rds

60s plank,

15 wall ball,

OR hypertrophy 3 sets of

15 banded tricep push downs in a super set with

15 loaded glute bridges (DB or D-ball)

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