BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

9 Up-Downs

7 DB Goblet Cyclist Squats*

5/5 DB Push Press

*Close stance Squat with heels on plate.

Following the warm-up go into your teaching of the Back Squat then review the movements for the workout.

Strength

Back Squat (3-2-1-3-2-1)

ON A 20:00 RUNNING CLOCK…

3-2-1-3-2-1

Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs (50/35)|(35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L)

(No Measure)