Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Warm Up

2 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 ROUNDS (With PVC then Barbell or DB)

10 PVC or Band Pass Throughs

5 Power Snatches

10 Over Head Squats

Workout

Metcon (AMRAP – Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75) or Alt DB Snatches

6 Strict Pull Ups or 6 DB Burpees

Finisher

Metcon (No Measure)

Finisher

3 Rds:

10/10 Weighted Split Squat Lunges

20 Glute Bridges

20 Abductions in the Glute Bridge Up