Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Air Squats

10 Sit Ups

Into…

2 ROUNDS

10 Alt V-Ups

5 BB or DBL DB Muscle Clean

5 BB or DBL DB Front Squats

Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!

Extended Warm-up

Metcon (Weight)

4 SETS

3 Tempo Front Squats (3030)*

OR

Bootcamp

5 Sets

10 DBL DB Tempo Front Squats (3030)

*Weight stays moderate across all 4 Sets. Tempo should be consistent for every rep.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

18-15-12

Front Squats (135/95)|(95/65) OR DBL DB Front Squats (30/20)

25-25-25

Sit-Ups

-Rest 2:00-

12-9-6

Front Squats (185/135)|(135/95) OR DBL DB Front Squats (40/30)

25-25-25

Sit-Ups

-Rest 2:00-

20 Front Squats (135/95)|(95/65) OR DBL DB Front Squats (40/30)

(Score is Time)**

*Bar comes from the ground.