BLK LBL Fitness Club – CrossFit®
Warm-up (No Measure)
AMRAP x 5 MINUTES
10/6 Cal Bike
5 Inchworms + Push-Up
10 Plank Walkouts*
10 DBL DB Curl to Press
10 DB DL
*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.
Grab a PVC Pipe and Lacrosse Ball!
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus
*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.
Bench Press (10-8-6-8-10)
*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
2 DBL DB Snatch (45/30)|(35/20)
2 DBL DB Hang Squat Clean
2 DBL DB Split Jerks
AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.