5/09/18

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

Front Squat (7×2 (find 2RM). Superset with dips)

weighted STRICT ring dips (7×2 Weighted strict ring-dip or progression)

Metcon (Time)

5 rounds.

12 single arm dumbbell overhead squat -switch arms as desired- (50/35)

80 feet overhead single dumbbell carry (50/35)

12 deadlifts (225/135)

100m run

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