BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

LINE DRILL MOVEMENTS (25ft Each)*

Toe Walk

Leg Swings

High Knees

Butt Kickers

*See Teaching for more options to include in Line Drill.

Into …

AMRAP x 5 MINUTES

16 Alt Cossack Squats

14 Step-Ups

10 Air Squats

Workout

Metcon (Time)

FOR TIME

60 Air Squats

800m Run

60 Air Squats

60 DB Step-Up (50/35)|(35/20)*

*24/20″ Box

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Flutter Kicks

1:00 DB Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)