Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Items you will need:

– Dumbbells or 2 weighted objects from around the house

– Broomstick or PVC Pipe

GENERAL WARM-UP

2 Rounds:

1:00 RUN

:30 Stationary High Knees

:30 Butt Kicks

2 SETS

10 PVC or Broomstick Pass throughs

10 PVC or Broomstick Goodmornings

5/5 SA DB or Weighted object thrusters

10 double DB or object Deadlifts

Workout

Metcon (3 Rounds for time)

8:00 To complete:

1000m Row or 800m Run

30 DB Thrusters (use 2 weighted objects)

30 DB Bent Over Row (use 2 weighted objects)

-1:00 Rest-

6:00 To Complete:

500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

-1:00 Rest-

4:00 To Complete:

300m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time For Each Portion)