Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.


Every :30sec x 6min 

5, db rows (heavy)  

** right arm then left arm the next :30sec ** 


Max reps: rest and repeat x 2 rounds 

strict press

push press 

** pick a weight that allows ~10 strict presses ** 


5 sets: 

3-5 strict pull-ups 

7 back extensions

CrossFit Journal: The Performance-Based Lifestyle Resource