Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope

10 PVC Pass Thrus

8 Empty BB Strict Press

10 Empty BB Good Mornings

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 12:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Metcon (AMRAP – Reps)

-Rest 5:00-

AMRAP x 5 MINUTES

10 Burpees

15 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (L)

2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R)

(No Measure)