BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 DB Thrusters

25 Single Unders

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :30 DB Bicep Curl + Strict Press/ :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional