Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Glute Bridges

10 Push Ups

10 DB (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 DB (or KB) Romanian Deadlift

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 DB Clusters (Squat Clean/Thruster)

1:00 Ab Bicycles or Bike (Cals) or Run (distance)*

1:00 Bench Dip

:30 rest

*Choose this minute based on your WEAKNESS!

Cool Down

Warm-up (No Measure)

2 Rds:

:30 Hollow Rock Hold

:30 Sit Ups

:30 Hollow Rock Hold

:30 Leg Raises

1:00 Plank (forearms or push up plank)

-1:00 Rest-