6/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets

50 single unders or 30 double unders

10 push ups

10 sit ups

10 hanging scap retractions.

Then 2 sets of 5 with the empty bar

Jefferson curl

hang muscle clean

front squat

push jerk

1 power clean + 2 Push Jerk (8 min working up to 1PC + 2 PJ complex)

Metcon (Time)

5 rounds

10 clean and jerks (135/85)

15 push-ups

15 Russian kettlebell swings (70/53)

400m run

Advertisements