BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders

30 Mountain Climbers

10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)

MIN 2 – :45 Double or Triple Under Practice

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders

MIN 2 – :45 Max Sit-Ups

MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts

MIN 4 – :45 Hollow Hold

(Score is Reps)