1/16/19

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 3RM)

Metcon (No Measure)

EMOM 18

min 1 – 10 back squats *from floor* (155/105) + 30 double unders

min 2 – 10 burpees over bar + 30 double unders

min 3 – rest

Metcon (No Measure)

cool down

5 minute slow pedal on bike