BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

25ft Toe Walks

25ft Heel Grabs

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

Into…

2 SETS

10 Slam Ball Alt. Reverse Lunges

10 Wall Balls

10 Up-Downs

Into…

400m Group Run

Workout

Metcon (Time)

FOR TIME*

40 Wall Balls (30/20)|(20/10)

30 Burpees

20 Box Step-Up (30/24)|(24/20)

5 Wall Walks

1 Mile Run

5 Wall Walks

20 Box Step-Up

30 Burpees

40 Wall Balls

*Weight vest optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf and Plantar Smash

(No Measure)