6/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

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

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Split Jerk (15 minutes to find 1RM. End of jerk cycle)

Metcon (Time)

5 rounds – 12 minute cap

8 Handstand Push-ups / Rx+ Strict

12 hang power clean (135/85)

16 box jumps (24″/20″) / Rx+ (30″/24″)

Metcon (No Measure)

‘Cash Out’ 4 rounds

8 toes to bar,

30 double unders,

*****

or Hypertrophy 3 sets

12 strict toes to bar

12 banded good mornings / or 12 (6/6) single leg RDL

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