7/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

6 pushups

30 sec plank

ring pushups + front lever work

4 sets

10-15 ring pushups or normal pushup (or practice on ring)

30 sec front lever hold or plank

**rest 30 sec between sets

Metcon (Time)

5 rounds

7 DB burpees (50/35s) *pushup on db then stand and DL both DBs

10 box jumps (24″/20″)

16/12 cal row

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