Announcements
. We want to encourage everyone to record their workout results on your wodify app
The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it
https://games.crossfit.com/article/register-early-2023-open/open
Training Pit CrossFit (Hollywood, FL) – Metcon
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 Alt. Groiners
8 Air Squats
8 Step-Overs*
8 Hang Muscle Cleans
*At the 4:00 mark, switch to Box Jump Overs
Strength
Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squat*
*Start Moderate and build to Moderate-Heavy
.
Week 6 of 7 (Oly Cycle))
Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Overhead Squats*
*Start Moderate and build to Moderate-Heavy
.
Week 6 of 7 (Oly Cycle))
Bootcamp (No Measure)
AMRAP x 15 Min
10 Goblet squats
15/15 Banded Kick Backs
15/15 Banded Side Kicks
Max Hollow Hold or Tuck Hold
Rest :30 after each sets
Workout
Workout (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
2 Front Squats(205/145)*
3 Ring or scale with Bar Muscle-Ups, C2B…
10 Box Jump Overs (24/20)
*from floor
RX+ (225/155)
Bootcamp (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 DBL DB Front Squats (50/35)
6 Renegade Row (push-up + row each arm =1)
10 Box Jump Overs (24/20)