Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON / :10 OFF)

MOVT 1: Jumping Jacks

MOVT 2: KB Sumo Deadlift

MOVT 3: Supinated Grip Bar Hang or 5 Ring Rows

MOVT 4: Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

60 Double Unders

20 Russian KB Swing (70/53)|(53/35)

5 Strict Chin-Ups or 10 Ring Rows

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY

12/12 Single KB Farmer Bulgarian Split Squats (53/35)*

200m Single Arm KB Farmer Carry**

*KB held on same side as “back” leg

**Switch arms as needed

(Score is Weight)