BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

30 seconds Single Unders + 5 Double Unders

5 Deadbugs (each side)

5 Birddogs (each side)

5 Dumbbell Goblet Squat (lightweight)

5 Up Downs to seal pose

**2. Workout Prep**

2 Rounds

10 Double Unders

3 Dumbbell Front Squats

2 Burpee Over Dumbbells

Metcon

Metcon (Time)

5 Rounds

60 Double Unders

15 Dumbbell Front Squats (2×50/2×35)

10 Burpees over Dumbbells
TARGET SCORE

* Target time: 13:00 – 15:00

* Time cap: 20:00

Skill

Pistol Progression Week 2

Progression Options:

Pistol to box or bench

Banded assisted pistols

Elevated pistol with plate under heel

Ring supported pistols

Plate or KB pistol squat

Cool Down

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)