BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Sumo Stance Good Morning

:20 Active Hang*

30 Mountain Climbers

*Athletes should focus on depressing shoulders down and back.

Extended Warm-up

Metcon (No Measure)

10:00 EMOM

Min 1: 5 Sumo DL (Build in weight)

Min 2: 5-10 Reps Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

(No Measure)

Workout

Metcon (No Measure)

With a Partner:

5K Row or Ski

*Must switch every 500m

While Partner is rowing, other partner is working through:

AMRAP

5 Up Down Over Bar

10 Sumo Deadlifts (225/155)|(155/105)

15 T2B

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

(No Measure)