Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Push Ups

10 V Ups

Into…

ON A 7:00 CLOCK…

2:00 Run

30 Alt Reverse Lunges w/ Torso Twist*

20 Banded Monster Walks**

10 Plank Rotations

Burpee remaining time

*Lunge and twist towards front leg

**10 steps to the Right, 10 steps to the Left

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

400m Run

20 Back Rack Lunges or weighted lunges (95/65)|(65/45)

1:00 Wall Sit

1:00 Handstand Hold (Or wall walk hold)

1:00 Weighted Russian Twists (Athlete Choice)

-Rest as needed b/t Sets-

(No Measure)