BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run (100m EZ into 100m Tough Job) into…

2 SETS

10 Kang Squats

10 Up-Down + Broad Jump

10 PVC Pass Throughs

then…

2 sets

10/10 SA DB Deadlift

10/10 SA Ground to overhead

10/10 OH Squat with single DB

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Right Arm DB Power Snatch

3 Right Arm Overhead Squats

3 Left Arm DB Power Snatch

3 Left Arm Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Finisher

Core Finisher (No Measure)

3 Rds on 3:00:

10 V Ups

:30 Hollow Rock Hold

10 Supermans

:30 Push Up Plank Hold