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)
