BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate) or 300m Run

10 Burpees

200m Row (moderate-high) or 200m Run

15 Med-Ball Front Squats

100m Row (high) or 100m Run

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (50/35)|(35/20)

15 Handstand Push-ups

(Score is Rounds + Reps)

Virtual Skill

Metcon (No Measure)

Every 2:00 X 5 Sets

10 DB Seated Strict Press

:30 Rest

:30 DB OH Hold

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

400m Run or 2:00 Jump Rope

20 Alt DB Snatch with accessible weight

15 Hand Release Push Ups