BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7 Russian KBS or DB swings

7 Shoulder to Overhead

7 Scap Push-ups

7 V-ups

7 Air Squats

Strength

Front Squat (6-4-2-6-4-2)

6-4-2-6-4-2*

DB Front Squat (As heavy as possible)

:30 Wall sit after each

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

7 DB Front Squats

7 V Ups

7 KBS or DB swings

7 Push-ups

(Score is Rounds + Reps)