11
May
Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
EMOM x 8
Min 1 — 8/6 Cal Bike (:40 Movement) + Groiners
Min 2 — 10 DB Ground to Overhead + Thrusters (light weight or 1 DB)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Bike or 1:00 Cardio of Choice
30 Double Unders or 60 SU
20 Alt Plank Knee to Elbow Abs (:01 Pause)
10 Thrusters (95/65) or DB Thrusters
Finisher
Metcon (No Measure)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Banded Glute Briges
Pulses
*Every Time you break, 15 V Ups