BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS (4:00 CAP)

:30 Quad Stretch

:30 Leg Kicks

:30 Butt Kickers

:30 High Knees

AMRAP x 6 MINUTES

5 Inch Worms

20 Alt. Groiners

10 KB Deadlifts

100m Run

Workout

Metcon (Time)

FOR TIME

800m Run

30 Sit-Ups

15/15 KB Hang Snatch (53/35)|(35/26)

30 KB Goblet Reverse Lunges

30 KB Strict Press*

400m Run w/ KB

30 KB Strict Press

30 KB Goblet Reverse Lunges

15/15 KB Hang Snatch (53/35)|(35/26)

30 Sit-Ups

800m Run

*Athlete Choice for hold on KB. Performed with (1) KB and held any way.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Walk

3:00 Foam Rolling

3:00 Flow Stretching

(No Measure)