5/17/18

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 (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)