Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).

EMOM x 9 MINUTES

Min 1 — :45 Up Downs

Min 2 — :30 Lateral Hops

Min 3 — :30 V-Ups or Tuck-Ups

Min 4 — :30 Burpees

Min 5 — :30 Lateral Hops

Min 6 — 10 V-Up or Tuck-Ups

Min 7 — :15 Fast Burpees

Min 8 — :30 Lateral Hops

Min 9 — 10 V-Ups or Tuck-Ups

After the warm-up athletes should be ready to go!

Workout

Workout – HOME

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 25 Backpack Sit-ups

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

MAX Reps Rows (Backpack or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-

(No Measure)