CrossFit Black Hive South Schedule

 

Voted #1 in Jacksonville

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
10 Cal Row
10 Hang Power Clean
10 Strict Press

Mobility
10 Dislocates
10 Good mornings
10 Toy soldiers
10 Wall Slides
10 WGS
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Pigeon
Gymnastics
1 Pull Up + 1 C2B + 1 Hips to Bar (5 sets)
E2MOM
Metcon
Metcon (3 Rounds for reps)
5min Cal Row
5min Push Press (115/75)
5min Power Clean (115/75)
*one time through
3 scores = total cals, total push press, total power clean
Black Hive Built
Back Squat (1-1-1-1-1-1-1-1-1-1)
EMOM
L-Sit (Accumulate 3 minutes)
-Bend knees as needed
- paralettes or rings
Metcon (Time)
50 Cal Bike
Every 10 calories do:
10 GHD Sit Ups
10 Hip Extensions

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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