Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Strength

Metcon (Weight)

3 SETS FOR MAX REPS

1:00 – Hollow Rocks

1:00 – Front Rack Lunges

1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

FULL-BODY SWEAT WORKOUT

3 Rounds – AMRAP x 8 MINUTES

10 DBL DB Push Press

20 Burpees

30 DB front rack Squats

40 Flutter Kicks *

-Rest 1:00-

Optional Cool Down

Warm-up (No Measure)

FINISHER

5 SETS (:20 ON / :10 OFF)*

MOV1 – Single DB Curls**

MOV2 – Crossbody Mountain Climbers

*Both movements are 1 Set.

**Hold DB by both heads and curl from waist.