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