BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Cap, move quick)*

Walking Knee Hug

Walking Quad Stretch

Walking Figure-4

Butt Kickers

High Knees

Power Skip

*20’ for each drill, light jog back to starting position

into…

AMRAP x 4 MINUTES

10 Box Step Ups

5 Up Downs

5 Dbl DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Workout

Metcon (AMRAP – Reps)

5 SETS FOR REPS

1:00 Max DB Up Down + Power Clean (50/35)|(35/25)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk

(No Measure)