Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Heel Taps Over DB

MIN 2 – :45 Slow Hollow Rocks

then…

Check out today’s NCMOBILITY from The Ready State!

*Hold DB at the waist by both heads

(No Measure)