BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30) or Jog

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

10 DB Deadlifts

10/10 Banded Lateral Walks or Fire Hydrants

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105) or DB Deadlifts

15/12-15/12-15/12

Bike Cal or Run

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal or Run

12-9-6

Deadlift (275/185)|(185/135)

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)