Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

15 Jumping Jacks

10 Air Squats

5 Groiner L + Groiner R + Push-Up

Then…grab a Wall Ball or Object that Weighs approx 10-20 #

WALL BALL WARM-UP

1 Round:

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Odd Object Run (MedBall or something weighing 20/14)

400m Run

30 Russian Twists with Object (R&L = 1)

30 Slam Balls or Ground to Overhead with Item

30 Box Jumps / Step Ups (24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

Plank Challenge:

X2

1:00 Elbow Plank

:30 Right Sided Plank

:30 Left Sided Plank

:30 Push Up Plank

:30 Rest

(Score is Time)