BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

*This should be a slow and intentional Warm Up…not looking for max rounds

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Deficit or Hand Release Push-Ups*

Box Jumps (24/20)

Toe to Bar or Sit Ups

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON / :10 OFF)

MOVT 1 – V Ups

MOVT 2 – Superman Hold

(No Measure)