BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (10:00 Cap)

SET 1…

10 Push-Up to Pike

10 Alt. Groiners

10 Jumping Air Squats

SET 2…

10 Strict Press with DBsl

10 Slow Front Squats

10 Tuck-Ups

SET 3…

10 DB Push Press

10 Fast Front Squats

10 V ups

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 DB Push Press

10 V Ups

12 DB Thrusters

-Hard Cap 18:00-

(Score is Time)

Optional Finisher

Metcon (No Measure)

3-4 SETS

1 Set of “21s”*

10/10 Single Leg Glute Bridge**

*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)

**Empty Barbell Resting on Hips

(No Measure)