5/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (8×2 (75-85%) superset with DB split squat)

DB split (bulgarian) squat (8×5 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

3 rounds

15/12 cal ski

15 situps

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