BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Group Jog

Into…

AMRAP x 4:00

10 Supermans

10 Scap Push Ups

5 Push Up to Pike

Strength

Push Press (5-5-5)

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (3 Rounds for time)

3 SETS

500m Row

400m Run

-Rest 2:00 b/t Sets-

Finisher

Metcon (No Measure)

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups