CrossFit Black Hive Beaches Schedule

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Beaches WOD

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

Mobility
10 Dislocates
10 Around the Worlds
10 Good mornings
10 WGS
10 Cossacks
10 Spiderman Crawls
:30 Pigeon
3 Way Shoulder Stretch
3 Way Leg Stretch
Weightlifting
1 power snatch + 2 hang power snatch (5 sets)
building E2MOM
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
400m Run
10 Front Squats (185/125)
20 Sit Ups
*count each 400m as 1 "rep"
Black Hive Built
Clean Pull (5x5 @ 100%)
Superset
GHD Situps (5x10-15 by feel/experience)
Metcon (3 Rounds for reps)
3 x 4min AMRAP
15 Burpees
20 Power Cleans (135/95)
15 Cal Row
*decrease power clean weight each AMRAP

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