CrossFit Black Hive South Schedule

South WOD

CrossFIt Black Hive WOD
Warm-up
Warm-up
200m Run
10 Romanian Deadlift
10 Strict Press

Mobility
10 Dislocates
10 Good mornings
10 Toy Soldiers
10 WGS
10 Cossacks
10 Scorpion
10 Crash Victims
:30 Pigeon
3 Way Leg Stretch
Weightlifting
Push Press (1RM)
20min to find
Metcon
Metcon (Time)
4 Rounds
400m Run
7 Ring Muscle Ups
10 Deadlifts (185/135)
Black Hive Built
Hip Clean (4x3 @ 60-70% E2MOM)
with pause at bottom
Front Squat (1-1-1-1-1-1-1-1-1-1 Building EMOM)
Metcon (Time)
3 Rounds
400m Run
50’ Double KB Front Rack Walking Lunge (70/53’s)

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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