BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row or 1:00 Air Squats + 1:00 Up Downs

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks or walk out push ups

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

5 SETS

1:00 Wall Sit

1:00 Weighted Plank

1:00 Rest

(No Measure)