BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6 Scap Pull-Ups
8 Squat Jumps
10 Alt. Step-Ups
12 Alt. Single Leg V-Ups
Skill
Metcon (No Measure)
4 SETS FOR QUALITY
5-7 Strict Toes To Bar
7/7 Slow DB Box Step-Ups (24/20)*
*Hold DBs @ sides
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
12 Box Jumps (24/20)
8 Toes to Bar
6 DB Box Step-Up (50/35)|(35/20)
-Rest 2:00-
AMRAP x 8 MINUTES
12 Push Ups
8 V Ups
6 DB Devils Press
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 20 Russian Twists + Max Hollow Hold
Min 2 – 15 Superman Rocks
(No Measure)