CrossFit Black Hive South Schedule

Register for the 2019 Grit Games

Register for 2019 Grit Games

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats

Mobility
10 Good mornings
10 PVC Windmills
10 Around the Worlds
10 Down Dog to Up Dog
10 Scorpions
10 Crash Victims
:30 Pigeon
Weightlifting
Turkish Get Up (3 x 6 alternating)
E3MOM
Metcon
Metcon (5 Rounds for reps)
3 Rounds
1min Burpees
1min Wall Balls (20/14) 10’/9’
1min Deadlift (115/75)
1min Hang Power Clean (115/75)
1min Med Ball Sit Up (20/14)
1min Rest
*5 separate scores, 1 for total reps of each movement
Black Hive Built
Sit-ups (4x20 )
Superset
Rest 1min between rounds
Handstand Hold (4 x :30 )
Superset
Nose & Toes Touching wall
Metcon (Time)
3 Rounds
25 Cal Row
75 Double Unders

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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