Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

100m Run

5 BB Deadlift

10 Elbow Punches

5 Muscle Clean or DBL DB Hang Power Clean

Followed by 5 minutes of coach lead squat warm up while bootcamp begins strength training.

Strength

Front Squat (5-5-5-5-5-5-5)

5-5-5-5-5-5-5

Front Squat*

*Start Light and Build to Heavy Set of 5

(Score is Weight)

BOOTCAMP:

5 Sets –

8 Goblet Squats (heavy)

12/12 Lateral Step Ups (no weight or light weight)

15 Anchored Leg Raises

Workout

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max Squat Cleans (185/135)|(135/95) / Max DBL DB Front Squats

(Score is Reps)

Cool Down