BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

Workout

Metcon (Time)

10 Rounds for Time:

10 Cal Row/Assault Bike

10 Pull Ups

200m Run

10 Wall Balls

(No Measure)

Finisher

Metcon (No Measure)

EMOM x 8 MINUTES

Min 1: 100 DB Hollow Flutter Kicks

Min 2: Max V-Ups

(No Measure)