BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Into…

AMRAP x 6 MINUTES

20 Single or Double Unders

10 Slam Ball Deadlifts

5 Push Ups + Shoulder Taps*

Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :30 FLR Hold or plank hold

Min 2 – :40 Double or Triple Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

12 Ring Dips or Box Dips

24 Plate ground to overhead

48 Double Unders

*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.

(Score is Rounds + Reps)