BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace) or Jog

10 Walking Lunges

5/5 KB or DB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace) or Jog

10 KB or DB Deadlift

5/5 KB or DB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace) or Run

10 KBS

:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 KB Goblet Reverse Lunges (70/53)|(53/35)

20 Russian KB Swing

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)