Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

1 ROUND – Dynamic Movements

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:30 Hollow Rock Hold

2 ROUNDS

5 Box Jumps

1:00 Plank

5 Push-Up to Downward Dog

Workout

Metcon (Time)

FOR TIME

400m Run

40 Push Ups

40 Box Jumps/Step Ups 24/20

800m Run

30 Push Ups

30 Box Jumps

1200m Run

20 Push Ups

20 Box Jumps

800m Run

10 Push Ups

10 Box Jumps

400m Run

(Score is Time)

Metcon (No Measure)

FINISHER

3 Rounds of BOOTY BURN

20 Reps 1.5 Hip Thrusts

10/10 Bulgarian Split Squats

20 Goblet Squats (Just to parallel – SQUEEZE BOOTY)

10–>1 Glute Bridge + Glute Pulses

-REST AS NEEDED BTW SETS