11
Jun
Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up Downs
20 Shoulder Taps
30 Single Unders
Into…
2 ROUNDS
10 Cal Row or 200m Run
5 Inch Worms + Push-Up
30 Single or Double Unders
Strength
Sumo Deadlift (5×3)
5×3
Sumo Deadlift*
*Keep loading moderate to moderate-heavy.
(Score is Weight)
Virtual Crossfit Strength
Metcon (No Measure)
5 Sets
10 RDLs/side increasing DB weight if possible
10 Supermans
:45 Plank Hold
Workout
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK…
20/15 Cal Row or 400m Run
20 Plank Up Downs
Max Double Unders
-Rest 1:00-
ON A 4:00 RUNNING CLOCK…
20/15 Cal Row or 400m Run
25 Deadlifts (225/155)|(155/105)
Max Double Unders
-Rest 1:00-
ON A 4:00 RUNNING CLOCK…
20/15 Cal Row or 400m Run
20 Plank Up Downs
Max Double Unders
-Rest 1:30-
ON A 4:00 RUNNING CLOCK…
20/15 Cal Row or 400m Run
25 Deadlifts (225/155)
Max Double Unders
(Score is Reps)