BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike or 100m Run

5 Push Up to Pike

8 Slow Scap Pull Ups or Push Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace or Jog

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

* VIRTUAL = :20 Hollow Hold + 5 V Ups

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups *

* Virtual = Push Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike or Jog

(No Measure)