Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 jumping jacks

5 tuck jumps

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups or 5 Ring Rows

then into…

5 minutes of hang power clean tech work lead by coach while Bootcamp begins strength work

BOOTCAMP:

1-2-3… 10 of:

DB Bicep Curls

Overhead Tricep Extension

V-Ups

:30 Plank Between each round

Hang Power Clean (5-5-3-3-1)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

Toes to Bar or Sit-Ups

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike or 200m run After Each Full Set

(Score is Rounds + Reps)