4/19/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (5×3 (find 3RM). Superset with DB row)

Bent Over Row (supported single arm row 5×5)

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

15/12 cal ski erg

40 double unders

15/12 cals bike

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