Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

10 DB Hang Power Cleans

10 DB Goodmornings

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – Double DB Deadlift

MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – Double DB Russian Swings

MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES

MIN 1 – Double DB Hang Clean + Overhead

MIN 2 – Cardio (SPRINT)

(Score is Total Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)