BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)