Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

Go into teaching of back squat while bootcamp completes…

20 Minute AMRAP

Run 800 m

15 Goblet Squats

10/10 Curtsy Lunges

**Attempt to maintain 800m pace all rounds

Strength

Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

40 Air Squats

6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups or 24 Ring Rows

(Score is Rounds + Reps)