CrossFit Black Hive South Schedule

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
50 D/U (count attempts)
10 Rom. DL
10 Hang Cleans
10 Strict Press
10 OHS

Mobility
10 Dislocates
10 Squat Therapy
10 Toy Soldiers
10 Down Dog to Up Dog
:30 Pigeon
3 Way Leg Stretch
Weightlifting
Overhead Squat (3-3-3-3-3 starting @ 60% building to 80%)
E2MOM
Metcon
Metcon (Time)
2 Rounds
50 Double Unders
25 Hang Power Cleans (75/55)
50 Double Unders
25 Push Press (75/55)
50 Double Unders
25 Burpees
Black Hive Built
Turkish Get Up (1 x 30)
(70/53)
BTW grip Good Morning (5x8 @ 70% E2MOM)
Metcon (Time)
7 Rounds
9 Power Snatch (95/65)
15 Wall Balls (20/14)
200m Run

Why CrossFit Black Hive South?

CrossFit Black Hive - South serves the South Ponte Vedra, Nocatee, and St. Augustine communities offering all levels of CrossFit training, beginner to competitive athlete. At all of our locations, and among all of our certified coaches, our goal is to be the most educated, experienced, and family-oriented gym in Florida. Come see the difference.

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