BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Bootstrappers
5 Push Up to Pike
10 Goodmornings (bar or pvc)
5 Burpees
Strength
Deadlift (1×5)
ON A 15:00 RUNNING CLOCK…
Build to Heavy Set of 5-Rep Deadlift*
*Build past workout weight with perfect mechanics.
(Score is Weight)
Virtual Crossfit Strength
Metcon (No Measure)
5 Sets on the 2:30
5/5 RDLs holding 2 DBs
15 Supermans
:30 Hollow Hold
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Deadlift (225/155)
15 Burpees Over Bar
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
1:00 Slow Bike, Walk, or Row
4:00 of Flow Stretching
1:00 Slow Bike, Walk, or Row
*Nasal Breathing Only. Suggested Flow…
(No Measure)