BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Lying Banded Hamstring Stretch (R) / (L)*

:30 Alt Groiners

*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground

AMRAP x 7 MINUTES

10 Scap Push-Ups

10 Single DB Sumo Deadlift

20 High Knees in Place

20 Butt Kickers in Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Bent Over Rows

200m Run

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

10 Bent Over Rows

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)