Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Single Unders

25 Supermans

10 Alt. Cossack squats

25 Crunches

Strength

Metcon (No Measure)

10:00 EMOM:

Min 1: 5 Back Squats -building in weight- or 10/10 Single Leg RDL

Min 2: HSPU Practice or Shoulder Press (get creative with how to weight shoulder press)

**Start each minute with 20 DU or SU
,,,,

Workout

Metcon (Time)

For TOTAL Time:

21-15-9

Cal Cardio (or 400m Run)

Back Squat (or weighted air squat)

Russian Twist (using something weighted)

-Rest 2:00-

9-15-21

Cal Cardio (or 400m Run)

Back Squat

Russian Twist