CrossFit Black Hive Central Schedule

Voted #1 in Jacksonville

Central WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
50 Double Unders (attempts)
10 Hang Power Snatch
5 Snatch Grip Push Press

Mobility
10 Dislocates
10 Good mornings
10 Around the Worlds
10 WGS
10 Scorpions
:30 Pigeon
:30 Calf Stretch on Wall
3 Way Shoulder Stretch
Weightlifting
2 Push Press + 2 Jerks (5 sets)
Building E2MOM
Metcon
Metcon (Time)
4 Rounds
20 Power Snatch (95/65)
50 Double Unders
Black Hive Built
Hip Snatch w/ 1 second pause in bottom of Squat (4x2 @ 50% E2MOM)
Barbell Hip Thrusts (5x5 load by feel)
:03 Hold at extension

Rest as needed - build from 1/6/20
Metcon (Time)
50-40-30-20-10
GHD Sit Ups
Cal Bike
*Sub V-ups if not proficient with GHD at that volume!

Why CrossFit Black Hive Central?

Located at 11236 Saint Johns Industrial Parkway South, Jacksonville, FL 32246, CrossFit Black Hive - Central serves Arlington, Southside, St. Johns Town Center, & surrounding areas with daily CrossFit classes, personal fitness training, and nutrition programming. Come see why CrossFit Black Hive is continually voted #1 in Jacksonville, year after year.

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