Training Pit CrossFit (Hollywood, FL) – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
12/10 Cal Row
50 Single Unders
10 Barbell or DB Strict Press w/ :01 Pause OH
Crossfit to go into 5 minutes of technique work while Bootcamp completes…
Every 5 Minutes x 20 Minutes
12/12 SA Half Kneeling Overhead Press
12/12 Reverse Lunges
12 OH Tricep Extension
– Rest remainder of 5 Minute round –
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75) or DBL DB Push Press (35/25)
*Alt. Cal Option: 30-24-15-8
(Score is Time)
KG BB: (70/55)|(50/35)
Training Pit CrossFit 