2/8/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP 10

100m run

20 alt lunges

5 burpees

6 spiderman lunges (3/side)

then single arm DB front rack movement review

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

-Rest 3:00-

**pick up where you left off, count total reps together*

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

Metcon (No Measure)

FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold