BLK LBL Fitness Club – Virtual CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
7 Russian KBS or DB swings
7 Shoulder to Overhead
7 Scap Push-ups
7 V-ups
7 Air Squats
Strength
Front Squat (6-4-2-6-4-2)
6-4-2-6-4-2*
DB Front Squat (As heavy as possible)
:30 Wall sit after each
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
7 DB Front Squats
7 V Ups
7 KBS or DB swings
7 Push-ups
(Score is Rounds + Reps)