Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

1:00 Bike, Run, Row, Ski*

20 Alt Lunges**

10 Plank Rotations

*Athlete choice.

**Switch to Box Step Ups after 2 Rounds.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES*

30 Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

10 Strict Box or Ring Dips

400 m Run

– 1:00 Min Plank Between Each Round –

*Weight Vest Optional

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

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

(Score is Total Reps)