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