Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt Groiners

20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat

8 Single DB Push Press (each side)

10 Scap Pull-Ups

20 Single Unders

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest or T2B

MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool Down

Warm-up (No Measure)

OPTIONAL RECOVERY

400m Jog

AND/OR

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)