BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVT 1 – Air Squat

MOVT 2 – Up-Down

Into…

2 SETS

10 Alternating Groiners (with a reach to the sky)

:20 DB Front Rack Hold

10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat prep session followed by your teaching…

Workout

Metcon (Time)

FOR TIME

100 DB Front Squats (50/35)|(35/20)

*Every minute including at 0:00, perform 5 Burpees

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

8/8 Single DB Around the Worlds

10 Slow Alt. Side Lunges

12 Slow Single DB Curls

(No Measure)