Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

10 DB Goblet Squats

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

4 Push Press (Athlete Choice, Building)*

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

BOOTCAMP:

14 Min EMOM

Min 1: 6 Strict Press (heavy)

Min 2: :45 Second Plank

Workout

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

BOOTCAMP:

10 ROUNDS FOR TIME

5 Hang Power Clean (35/25)

5 Front Squats

5 Thrusters

5 Push Press

5 Strict Press

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