Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike*

8 Scap Pull-Ups

10 Tight Kipping Swings or 10 Hollow Rocks

12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up or Pull Up Practice or 5 Feet Elevated Ring Rows

MIn 2 – 5 Deadlift (Building)** or 10 KB Deadlifts

Min 3 – :45 Seconds EZ Bike or Row

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Slow Cat-Cows

2:00 Child’s Pose

2:00 Seal Pose

1:00 Slow Cat-Cows

(No Measure)