BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 DB Deadlifts

10 DB Shoulder Presses

10 Lunges

:30 Alt. Plank Shoulder Taps

Skill

Metcon (No Measure)

5 SETS ON A 15:00 CLOCK…

10/10 Bulgarian Split Squats (holding DB at side)

10 Glute Bridges (pause :02 at top)

:30 Hollow Rock Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 Single DB Lunges (35/20)

20 DB Ground to Overhead

10 V Ups

-Rest 2:00-

AMRAP x 4 MINUTES

10 Single DB Lunges

10 DB Ground to Overhead

5 V Ups

(Score is Rounds + Reps)