Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single Arm DB Thruster (Light/Moderate)

Workout

Metcon (Time)

4 SETS

10 (per arm) DB Bent Over Row (2 second tempo up & down) (50/35)

25 Weighted Sit-ups

12 Strict Ring Dips***

-Rest as Needed Between Sets-

***Scale for Dips can be performed on bars, or boxes

Finisher

Metcon (Calories)

IN TEAMS OF 2…

ON A 7:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partner 2. Alternate partners as needed.