CrossFit Black Hive South Schedule

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
200m Row
10 Front Squats
10 Push Press
10 Hang Snatch

Mobility
10 Dislocates
10 Good mornings
10 Around the Worlds
10 Toy Soldiers
10 Cossacks
10 WGS
3 Way Leg Stretch
Weightlifting
GHD Hip Extensions (3 x 12-15)
3 x 12-15
E3MOM
weighted if comfortable and proficient with the movement
Metcon
Metcon (Time)
3 Rounds
15 Power Snatch
15 Thrusters
1K Row
(95/65)
Metcon (Time)
3 Rounds
15 Power Snatch
15 Thrusters
1K Row
(95/65)
Black Hive Built
Metcon (Time)
3 Rounds
100’ DB OH Walking Lunge (50/35 one hand)
30 Sit Ups
10 Romanian Deadlifts (185/125)

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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