BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Lunges

:15 Up-Downs

:15 Glute Bridge Hold

Strength

Metcon (No Measure)

3 Rounds for quality:

10 alt DB Front Rack Lunges (increase weight if possible)

20 Glute Bridges (:05 Pause)

20 V Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Rack Lunges (115/75)|(75/55)

9 Thrusters (Front or Back)

6 Burpees Over Bar

(Score is Time)