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Saturday

28
Mar

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

You will need:

Item that weighs 10-20#

Measured Distance of 50m (for 100m Run)

3 Rds:

100m Run/Row

10 Air Squats

5 Up-Downs

100m Run/Row

10 Ground to Overhead

5 Push Ups

Workout

Metcon (3 Rounds for reps)

10 MIN EMOM

Min 1: Sprint Run (25 sec OUT, 25 sec BACK)

Min 2: MAX Jump Squats

-Rest 3:00-

8 MIN EMOM

Min 1: 50 sec HS Hold or Wall walk hold

Min 2: Alt Plank Knee to Opp Elbow

-Rest 3:00

6 MIN EMOM

Min 1: Hollow Rock Hold

Min 2: Max Sit Ups