2/11/19

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

Front Squat (EMOM x 10 Min – 3 Front Squats (moderate-heavy))

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (Time)

3 ROUNDS FOR TIME

10 Front Squats (135/95)

15 Pull-ups

20 Box Jumps (24/20)

Group Stretch (No Measure)

stretch after class with ROMwod or coach