BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Arm Circles

:30 Backward Arm Circles

10 Up-Downs

5 Push-Ups to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders or R Leg Hops

R3 & R4: Left Leg Single Unders or L Leg Hops

R5 & R6: Single Unders

R7 & R8: Double Unders or Practice

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500m Row or 50 Alt Plank DB Rows

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)