Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP

EMOM x 5 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Strength

Workout

Metcon (No Measure)

FULL-BODY STRENGTH

3 SETS ON A 10:00 CLOCK…

6 DB Deadlifts

8 DB Hang Power Cleans

10 DB Up-Downs with :01 pause

-Rest as Needed b/t Sets-

(Score is Load)

Metcon (AMRAP – Reps)

FULL-BODY SPRINT WORKOUT

EMOM x 5 MINUTES

:45 Max Up-Downs

-2:00 Rest

EMOM x 5 MINUTES

:45 Max DB Hang Power Clean

-2:00 Rest

EMOM x 5 MINUTES

:45 Max DB Renegade Row*

*No push-up

(Score is Reps)

Metcon (AMRAP – Reps)

FINISHER

AMRAP x 5 MINUTES

2,4,6,and so on…

Glute Bridges

Alt. V-ups