Training Pit CrossFit (Hollywood, FL) – Metcon
Warm-up
Warm-up (No Measure)
2 ROUNDS (10:00 Cap)
1:00 EZ-MOD Bike
5 Scap Push-ups + 5 Push-Ups
6 Scap Pull Ups
6 Hanging Knee Raises
3 Rope Lay Downs and Stand-Ups
BOOTCAMP:
2 ROUNDS (10:00 Cap)
1:00 EZ-MOD Bike
5 Scap Push-ups + 5 Push-Ups
6 Ring Rows
6 Tuck Ups
6 DB Bent Over Rows
then… review workout movements/technique with class:
1 ROUND:
5 Burpees
5 DB Push Press
5 DB Floor Press
Workout
Metcon (No Measure)
5 min rope climb work
bootcamp perform core work EMOM of 5 minutes
Around the World (Core)
5 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .
**BOTH partners do 10 sets
https://www.youtube.com/watch?v=jy2zjpcrtAI
can do it with leg raises.
One partner Laying down while the other partner holds a PVC pipe about 3 feet off the floor and they laying partner performs leg raises over PVC
“POT O’ GOLD” (Time)
FOR TIME
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees
(Score is Time)
KG DB: (22.5/15)|(15/10)
Metcon (Time)
BOOTCAMP
FOR TIME
25 Burpees
25/20 Cal Bike
15 Ring Rows
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
15 Ring Rows
25/20 Cal Bike
25 Burpees
(Score is Time)
KG DB: (22.5/15)|(15/10)