9
Nov
Monday
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)