BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row (athlete choice!)

into…

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Heel & Knee Grab

Then into w/ DBs…

2-3 QUALITY SETS

7 Strict Press (press and hold at top)

7 Straight Leg Deadlift

7 Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

10 DB Burpees

15 DB Deadlifts 35/25

35 Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY*

1:30 Tuck Hold

1:30 Plank Hold

1:30 Hollow Hold

1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)