Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
Items you will need:
– Dumbbells or 2 weighted objects from around the house
– Broomstick or PVC Pipe
GENERAL WARM-UP
2 Rounds:
1:00 RUN
:30 Stationary High Knees
:30 Butt Kicks
2 SETS
10 PVC or Broomstick Pass throughs
10 PVC or Broomstick Goodmornings
5/5 SA DB or Weighted object thrusters
10 double DB or object Deadlifts
Workout
Metcon (3 Rounds for time)
8:00 To complete:
1000m Row or 800m Run
30 DB Thrusters (use 2 weighted objects)
30 DB Bent Over Row (use 2 weighted objects)
-1:00 Rest-
6:00 To Complete:
500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
-1:00 Rest-
4:00 To Complete:
300m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time For Each Portion)