BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Two Parts…

1.) 400m “Last Man Sprints”

2.) Play a Game!

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Wall Balls (20/14)

150 Russian KB Swing (70/53)|(53/35)

1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.

Optional Cool Down

Metcon (No Measure)

5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern