Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single Unders

10 Right Leg SU

10 Left Leg SU

20 Alternating Legs SU

10 Left/Right Hop SU

10 Forward/Back Hop SU

:20 Single + Single + High Jump

10 Single Tap Penguin Hop

10 Double Tap Penguin Hop

:20 Single + Single + Double

:20 Double Under Practice*

Into…

2 ROUNDS

10 BB or Band Good Morning

20 Shoulder Taps

5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

5 TNG Deadlifts**

Immediately into…

:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Sub for :30 of DBL KB Sumo DL for Bootcamp (53/35)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155) / 12 DB Deadlifts (40/30)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders / 144 Singles

(Score is Time)

KG BB:(143/93)|(100/70)

KG DB: (15/9)|(9/7)