Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Downs with Jump*

*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift* or Heavy 10-Rep Kettlebell Deadlift (70/53)**

MIN 2 – 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

**Perform first 2 sets with moderate KB weight, 4 remaining sets with heavy weight

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10-8-6

Deadlifts (315/205)|(225/155) or DB KBL Deadlifts**

10-20-30

Burpee Bar Facing Jump Over

*Ideally 6″ Above Standing Reach

**Double Deadlift reps for bootcamp

(Score is Time)