Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
EMOM x 4:00
Min 1 – Row (Mod Effort) or Run
Min 2 – 2 Wall Walks + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 – Row (Mod Effort) or Run
Min 2 – 4 Burpees + 8 Jumping Lunges
Extended Warm-up
Warm-up (No Measure)
3 SETS
5-10 Strict Pull-up or 10 DB Bent over Row
1:00 Handstand Hold or Push Up Plank Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
300m Row (Virtual –> 400m Run)
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges
(Score is Time)
Finisher
Metcon (Time)
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank
-Rest 1:00 b/t Sets-
(Score is Time)