CrossFit Southside, Jacksonville
Voted #1, Our CrossFit Black Hive Southside gym location is convenient for members near JTB, I-95, and the Southside of Jacksonville, Florida.
Southside WOD
Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Sumo Deadlift
10 SDLHP
10 Kip Swings
Mobility
10 Dislocates
10 Around the worlds
10 PVC Windmills
10 Wall slides
10 Toy soldiers
5 Inch Worm to Sumo squat
:30 Pigeon
3 Way shoulder stretch
10 Sumo Deadlift
10 SDLHP
10 Kip Swings
Mobility
10 Dislocates
10 Around the worlds
10 PVC Windmills
10 Wall slides
10 Toy soldiers
5 Inch Worm to Sumo squat
:30 Pigeon
3 Way shoulder stretch
Gymnastics
GHD Situps (5 x 8 - 10)
E2MOM
Metcon
Metcon (Time)
15-12-9-6-3
SDLHP (135/95)
C2B
SDLHP (135/95)
C2B
Black Hive Built
Front Squat (5-5-5-5-5)
- 3s Descent, 1s at top
-E2MOM
-E2MOM
Clean Pull (3-3-3-3-3)
100% E2MOM
Metcon (AMRAP - Reps)
5min AMRAP
1 HSPU
1 Ring Dip
2 HSPU
2 Ring Dip...
keep adding 1 rep for 5min
1 HSPU
1 Ring Dip
2 HSPU
2 Ring Dip...
keep adding 1 rep for 5min
