Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Items you will need today:

– Broom Stick/PVC/Barbell

– If BB, weights for thruster bar

– 2 weighted objects for each hand

2 Round as a Group:

:30 Wall Sit

:30 Downward dog (open up the shoulders

:30 Reverse Plank

3 ROUNDS:

10 Alt Cossack Squats

10 Scap Push Ups

10 Kip Swings or PVC Pass Through

5:00 to warm up movements, get equipment set up.

Workout

Metcon (2 Rounds for time)

12:00 to complete:

10 Rounds of “CINDY”

*1 Round of “CINDY” is…

5 Pull-Ups or 10 Bent over Rows with 2 weighted objects

10 Push-Ups

15 Air Squats

At 12:00 Mark:

8:00 to Complete:

“T2B FRAN”

21-15-9

Thrusters (95/65) or BroomStick Thrusters

Toes to Bar or Broomstick V Ups

(Score is Time for each segment)