Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar / 10 Scap Ring Rows

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press / 10 DBL DB Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar / 10 Ring Rows

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

BOOTCAMP:

Within 12 minutes, complete…

5 Rounds:

10 Steps each direction: Banded Monster Walk

10 KB Sumo Deadlifts (70/53)

– Rest 1 min between sets –

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar / 15 Sit Ups

6 Power Clean (135/95)|(95/65) / 12 Single KB Deadlifts (53/35)

6 Hang Power Clean / 12 Russian KB Swings (53/35)

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)