BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Frog Jumps

10 Glute Bridges

2 ROUNDS

7 Jumping Squats

7 Up-Downs

7 BB Good Mornings

Following the Warm-Up, go into your teaching of the Back Squat.

Strength

Back Squat (Build to a 2RM Back Squat)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Back Squat*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Up-Downs Over Bar

20 Back Squats (115/75)|(75/55)

400m Run

-Hard Cap 20:00-

(Score is Time)