BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3-4 SETS (8:00 CAP)

10 Alt. Samson Lunges

10 Groiner w/ thoracic rotation

10 Push-Up to Pike

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3/3 DB or KB Turkish Get-Up/Down*

20 Alt. Sit-Thrus

*Full Movement is to Standing Position and Back Down

(No Measure)

Workout

Metcon (3 Rounds for time)

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls (20/14)|(14/10)

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

40 Burpees

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups

60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete’s choice.

(Score is for Time for Each Set)