CrossFit Black Hive South Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 9:00 am
  • CrossFit 4:30 pm
  • CrossFit 5:30 pm
  • Open Gym 6:30 pm (No 6:30 on Friday)

 

Saturday

  • CrossFit 9:00 am

 

Sunday

  • Open Gym 10:00 am
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South WOD

CrossFit Black Hive WOD
WOD Breakdown:

https://youtu.be/vC972da3dKU
Warm-up
Warm-up
200m Run
10 Goblet Squats
10 Inch Worm to Sumo Squat

Mobility
10 Dislocates
10 Good mornings
10 Around the worlds
10 Cossacks
5 Down Dog to Up Dog
10 Crash Victims
:30 Pigeon
Weightlifting
Squat Snatch (3-3-2-2-2)
building E2MOM
Metcon
Metcon (Time)
3 Rounds
10 Right Turkish Get- Ups (53/35)
10 Left Turkish Get- Ups (53/35)
3 Rope Climbs
Black Hive Built
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
15 Burpees
18 Glute Bridges
21 Sit Ups

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