Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

10 Slow Push Ups

20 Mountain Climbers

10 V-ups

10 Single DB Ground to Overhead

5 Inchworms

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Box Jumps (24/20) + 8 Air Squats

MIN 2 — Row or Bike or Run or Jump Rope*

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Kettlebell Swings 53/35 + 8 Up-Downs

MIN 2 — Row or Bike or run or Jump Rope*

*Change cardio choice from 1st rd to 2nd rd

Cool Down

Warm-up (No Measure)

2 Sets:

:30 R Side Elbow to Instep

:30 R Pigeon Pose

:30 L Side Elbow to Instep

:30 L Pigeon Pose

:30 Childs Pose