BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

BODY FLOW…

:30 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell or Single DB, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

Glute Activation:

5 sets:

5 DB 1.5 Front Squat *

:30 Glute Bridge Hold

*Full front squat, up to half, back down to bottom of squat, and up to a standing position = 1 rep

Virtual Workout – Limited Equipment

Metcon (Weight)

E2MOM x 14 MINUTES

7 DB Front Squat

7 Burpee Over DB

7 DB Push Press

(Score is Load)