Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF X 8 Rds)

Jump Rope or Air Squats or Up Downs

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups or Push Ups

:20 Hollow Body Hold

5/5 Single Arm DB DL or with Odd Object

Into …

2 ROUNDS

5/5 Single Arm Snatch

10 Hollow Rocks

5 Push-Ups

5/5 Lunges

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Practice on Gymnastic OR Plank Up Downs from Push Up position to Elbow Position

MIN 2 – :20/:20 Wall Sit with R/L leg extended

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

12 Alt. DB Hang Snatch Or Odd Object (50/35)

12 DB Box Step-Ups (24/20) Or Hold Odd Object (50/35)

12 Alt. Jumping Lunges

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)