Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single Leg RDL

8 Up Downs

16 Alt Single Leg High Knees in place

16 Plank Shoulder Taps

5:00 Double Under Practice

Workout

Metcon (Time)

FOR TIME

100 Double Unders/Single Unders

50 Ground to Overhead (WB or object weighing 10-15#)

50 Alt Shoulder Taps (every 5 do a push up)

50 Air Squats

100 DU

40 Ground to Overhead

40 Alt Shoulder Taps (every 5 do a push up)

40 Air Squats

100 DU

30 Ground to Overhead (WB or object weighing 10-15#)

30 Alt Shoulder Taps (every 5 do a push up)

30 Air Squats

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over Object (6″ tall)

100 Elbow Plank Object Touches**

**Set-up object arms distance away elbows in the plank. Fingertips should be able to reach the object.