BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

100m Jog

30 Jumping Jacks

30 Mountain Climbers

30 Butt Kickers

30 High Knees

30 Shoulder Taps

Skill

Metcon (No Measure)

3 SETS ON A 10:00 CLOCK…

5/5 DB Windmill (Moderate-Heavy)

1:00 L-Sit*

-Rest as Needed b/t Sets-

*For the L-Sit, accumulate as much time in the position during the 1:00.

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 x 10 SETS

200m Run

20 dbl DB Ground to Overhead

20 Sit-Ups

(Score is Slowest Time)

Optional Finisher

Metcon (No Measure)

3-4 SETS FOR QUALITY

20 Russian Twists with 1 DB

10 Slow V Ups

-Rest as Needed b/t Sets-

(No Measure)