BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

500m Row

21 Air Squats

15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.