Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:45 Bike (ez)

10 Inchworm + Downward Dog

10 Scap Pull-Ups

10 Tuck-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

5-10 Strict Dips (bar or ring)

(No Measure)

Metcon (Weight)

BOOTCAMP STRENGTH

3 ROUNDS (for quality)

12/12 DB Bent Over Row (heavy!!)

15 Box Dips

Workout

Metcon (AMRAP – Rounds and Reps)

Every 4 minutes x 5 rounds…

20/15 Cal Bike

AMRAP In remaining time…

5 C2B Pull-Ups

10 Sit-Ups

BOOTCAMP

Every 4 minutes x 5 rounds…

20/15 Cal Bike

AMRAP In remaining time…

10 Ring Rows

10 Sit-Ups

(Score is Total Rounds & Reps

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