Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

3 ROUNDS

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O

10 Air Squats → Lunges → Sit-ups

Recovery Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — AMRAP Alt. Plate OH Lunges

MIN 2 — cals on ski, Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of Plate Ground to OH

MIN 2 — cals on ski, Row or Bike, Moderate Effort

accumulate total reps. good sweat, lots of ROM, and walk away feeling great.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band