BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass

– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout

Metcon (Time)

FOR TIME

15-12-9

Overhead Squat (75/55)|(45/35)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

12-9-6

Overhead Squat (95/65)|(65/45)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

9-7-5

Overhead Squat (115/75)|(75/55)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

-16:00 Hard Cap-