BLK LBL Fitness Club – CrossFit®

Warm-up

Banded 7’s Shoulder Warmup

-into-

3 Sets

100m Run

5 Inchworms + Push up

5 DB Strict Press (light)

5 Scap Pulls + 5 Kip Swings

10 V-Ups

-Into-

Workout Prep

200m Run

1 Wall Walk

3 DB S2OH with Workout Weight

5 T2B

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

400m Run

5 Wall Walks

10 DB S2OH 50/35

20 T2B
* Wear 20/14 Vest