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 (7×2 (80-90%) superset with DB split squat)
DB split (bulgarian) squat (7×4 (per leg))
https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be
Metcon (Time)
800m run
6 rope climbs
40 T2B
60 front squats (115/75)
80 American KB Swings (70/53)
Metcon (No Measure)
Cash Out:
100m farmer carry (heavy)
2 min cal row
100m farmer carry,
OR Hypertrophy – 3 sets
12 db bent over rows in a
super set with 12 weighted step ups (per side)