Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings (in same round)

10 Wall Squats

10 Inch Worms + Push-up

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing