6/12/18

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

Back Squat (7×3 (70-80%) superset with dips)

weighted STRICT ring dips (7×5 or work on progressions)

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP (as many rounds as possible)

12 Chest-to-Bar Pull-up

16 goblet Squats (70/53) *use KB or DB

12 burpees

Advertisements