Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run (or 2:00 Any Cardio Machine)

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus*

2 ROUNDS

10 Scap Pull-Ups or 10 DB Scap Pull-Backs

5 DB Bent Over Row

10 DB Deadlift

10 Lunges

*From Plank position, rotate to bring one leg across the body and open the hips, then return to plank position and switch.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

9 Cal Bike or 18 Ab Bicycles

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

(Score is Rounds + Reps)