BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ) or Jog

Into…

AMRAP x 3 MINUTES

6/6 Single Leg Glute Bridges

6 Barbell RDLs

6 Alt. Step-Ups

Into…

1:00 Bike (MOD) Or Jog

Strength

Metcon (Weight)

FOR QUALITY*

12/12 – 10/10 – 8/8

Slow KB Goblet Box Step-Up (20)

KB Extended Arms Sit Ups (anchor feet)

*Increase weight after every full set

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike or 800m Run

30 DB Deadlifts 50/35

50 Box Step-Ups (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Side Plank (R)

:30 Max Alt. V-Ups

1:00 Side Plank (L)

(No Measure)