BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike or Run

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across) or Run

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

V Ups

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set or 200m Run

(Score is Rounds + Reps)