Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

4 round game with mandatory 5 pass-throughs and 3 inch worm pushups between rounds in addition to the air squats

Metcon (Time)

teams of 2, one person working at a time

100/80 cal row

80 DB front squats (50s/35s)

50 v-ups

40 single KB front rack alt. step ups (53/35) (24″/20″)

30 pushups

split as needed

Metcon (No Measure)

100 partner leg raises

200 med ball russian twists (20/14)

switch every 10 leg raises and 20 twists