Training Pit CrossFit (Hollywood, FL) – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Jumping Jacks
8 Up-Downs
6 Groiners
Into…
2 ROUNDS
8 PVC Pass Throughs
6 PVC Back Squat*
4 Burpees Over PVC
*Second round perform PVC OHS
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Light-Moderate complex of:
1 Power Snatch
+
1 Snatch Balance
+
1 Overhead Squat
(Score is Weight)
BOOTCAMP:
15 Minute EMOM
Min 1 – 10 Single DB Overhead Squat*
Min 2 – Max Hollow Body Flutter Kicks
Min 3 – 10/10 Strict Press per arm
*Sub DB front squats for athletes with mobility restrictions
Workout
Metcon (Time)
FOR TIME
4 ROUNDS
5 Power Snatch (155/105)|(115/75) or Up Down Devil’s Press (35/25)
3 Burpees Over the Bar
Immediately Into…
6 ROUNDS
3 Power Snatch or Devil’s Press (35/25)
5 Burpees Over the Bar
(Score is Time)
KG BB: (70/55)|(50/35)
