BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row or Run)

…Increase Pacing Each Minute

into…

AMRAP x 4 MINUTES

5 Walk Out Push Ups

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike or 400m Run

15 Ring Rows or 8/6 Pull Ups or 15 Bent Over Rows

30 Slam Balls (30/20)|(20/10) or DB thrusters

30 Plank Ball Taps (or DB taps)

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)