BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/8 Single Arm KB Split Squat Thruster

:30 Goblet Squat Hold

8/8 Plank Lateral Crawl

8/8 KB Bent Over Row

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift