Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Cossack Squats

10 Step-Ups or 10 Lunges

10 Shoulder Taps

:20 Hollow Body Hold

Into…

2 ROUNDS

10 Air Squats

10 Box Jumps or 10 Jumping Lunges

10 Push Ups

10 DB Bent Over Row

Workout

Metcon (Time)

4 ROUNDS FOR TIME

9 Strict Pull-Ups or Bent Over Rows

12 HSPU or Seated DB Strict Press

15 DB Deadlifts

18 Step Ups

(Score is Time)

Finisher

Metcon (No Measure)

3 Rds (each rd unbroken)

100 Flutter Kicks With DB Held Overhead/angled

20 Sit Ups

10 Alt V UPs