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
-15 glute ham bridges with band
https://www.youtube.com/watch?v=tgw_0kCDGX8
-Small band walks
(forward, backwards, right, left in quarter squat position) 10 steps each way
https://www.youtube.com/watch?v=Z5iT6Czt7Zc
Back Squat (15 min to find 1RM)
Metcon (6 Rounds for reps)
EMOM 12
odd – 7 thrusters (115/75)
even – 12 burpees
*scale reps/weight as needed
**record 19 reps per every 2 min, 6 sets
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