Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 dbl DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout