BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ Pace Run/Bike/Row

Into…

2 ROUNDS

:30 Active Push-up Plank Hold

10 Scap Push-ups

:30 Hollow Hold

10 Bootstrappers

Into…

2 ROUNDS

10 Kip Swings or DB Upright Rows

10 Tuck-ups

10 Alt. Groiners

10 Russian KB or DBL DB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Workout

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Russian KB or DB Swing 53/35

TABATA 2 – Jumping Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Wall Balls or DB/KB Thrusters

-1:00 Rest b/t Tabatas-

Finisher

Metcon (No Measure)

100 Sit Ups

NO RESTING!

*If you rest, do a :30 Plank Hold