Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM UP

Complete in Order…

400m Run (2:00 Bike/Jump Rope)

25 Up-Downs

25 DB Push Press (Light)

50 Mountain Climbers

25 Step-ups

25 KB Swings (Light)

400m Run (2:00 Bike/Jump Rope)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

400m Run / 20 Cal Bike

20 DB Front Squats or BB Back Squats 135/95

20 Hand Release Push Ups

20 Box Jumps / Step Ups 24/20

20 V Ups

Finisher

Metcon (No Measure)

21-15-9

Plank Elbow to Knee Taps

Supermans

:30 Hollow Rock Hold