Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 Rounds, increasing effort on the run each round…

-Toe walk 25’

-Heel walk 25’

-High knees 25’

-Butt kickers 25’

-Side shuffle 25’

-Broad jump 25’

-100m run

Round 1 – 25%

Round 2 – 50%

Round 3 – 75%

Round 4 – 90%

Metcon

Metcon (No Measure)

RECOVERY WORKOUT

AMRAP x 24 MINUTES

600m Run (EASY)

1:00 Plank Hold

400m Run (MODERATE)

:45 Sit-ups

200m Run (HARD)

:30 Bar Hang*

*Tuck or L-Position Optional
No tracking score for the recovery style effort. Move, sweat, and have fun!

Optional Finisher

Metcon (No Measure)

“RUMP PUMP”

NOT FOR TIME

200m Walking Lunge