BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar or V Ups

25 Slam Balls (30/20)|(20/10) or DB Ground to Overhead

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)