BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

AMRAP x 6 MINUTES

3 Push up to Pike*

6/6 DB Deadlift

6 DB Front Squat

6/6 DB OH Press

*Pause :02 at the top of the pike

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*

Min 2 – :45 EZ Pace Jog

*Athlete Choice for practicing overhead strength and stability

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Row

10 Hand release Push-Up

20 Alt. DB Snatch (50/35)|(35/25)

20 Single DB thruster

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)