Thursday

BLK LBL Fitness Club – Virtual 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)

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

400m Run (After each set)

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

(No Measure)