BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up

MIN 2 – :30 Bootstrappers + :30 Groiners

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 HS Wall Hold or :45 Shoulder Taps

Min 2 – 8-10 PVC or BB Good mornings

Min 3 – :45 Hollow Hold

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If no Barbell and no HSPU:

21-15-9

DB Up Down + Deadlift

Hand release push up