Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

50 Glute Bridges

40 Mountain Climbers

30 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Full-Body Sprint Workout

Metcon (Time)

ON A 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers

30 DB Toe Taps

20 Squat Thrusts

Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Squat Thrusts

30 DB Toe Taps

40 Crossbody Mountain Climbers

Max Plank Hold in Remaining Time

(Score is Max Plank Time)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!