BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Plank to Pike

Into …

AMRAP x 4 MINUTES

10 Cossack Squats

8 Medball Strict Press or DB Strict Press

6 Medball Front Squats or DB Front Squats

Strength

Back Squat (5×3)

5×3

Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

5 DB Front Squats at Slow tempo @3131

10/10 Fire Hydrants

10/10 Scorpions

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Wall Balls (20/14) or DB Thrusters

15 Lateral DB Box Step Overs (50/35)|(35/20)*

15 DB Push Press

*20″ Box Height. Hold DBs “Suitcase” style.

*If no box, suitcase lunges

(Score is Time)