Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS – 18 minute cap

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)

14/12 Cal Bike

-2:00 Rest b/t Sets-

* each round for time