BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3-4 SETS (8:00 CAP)

6 Inch Worm + Push-Up

8/8 DB Arnold Press

10/10 DB Bent Over Row

12 Plank to Pike

Strength

Metcon (No Measure)

4 sets:

10/10 external shoulder rotations with light DB

10 Front Raises

10 Lateral Raises

Workout

Metcon (Time)

FOR TIME

75 DB Renegade Rows (50/35)|(35/20)*

*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.

(Score is Time)