Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 MINUTES

250/200m Row (200m run sub)

10 strict HSPU

10 up-down Box Step Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Thoracic Stretch on box: (https://youtu.be/aAxw2OcX7jc?t=18)

1:00 Figure-4 Stretch L (https://youtu.be/6n5uIeVK1nw?t=24)

1:00 Figure-4 Stretch R

(No Measure)