Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 Minutes

30 Single Unders

10 PVC Pass Throughs

10 BB (or DB) Ground to Overhead

10 BB (or DB) Strict Press

10 OH BB (or DB) Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2-4-6-8…

BB or DB Push Press (135/95 if BB)

5-10-15-20…

Double Unders

*200m Run After each set (or 50 Lateral Hops over DB)

(Score is Rounds + Reps)

Strength

Metcon (No Measure)

BOOTY WORK:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Banded Glute Bridge (or small weight on hips)

Banded Pulses at top of Bridge

*Every time you REST, 20 Alt Jump Lunges