BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Burpee + Extra Push-Up

10 Sumo Good Mornings*

10 Hollow Rocks

10 Supermans

*Option to add DB after 2nd round

Workout

Metcon (Weight)

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

Finisher

Metcon (No Measure)

20:00 AMRAP

10 BB deadlifts (athlete choice.moderate weight)

10 DB bench press

10 DB bent rows

20 V Ups