BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 2:00 Bike or Run

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell or DB Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell Or DB

10 Perfect Push-Ups

10 Kip Swings or V Ups

Strength

Deadlift (1×3)

10:00 EMOM

Build to a MODERATE 3-Rep Deadlift

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

5 Rds:

10 DBL DB RDLs

15 Supermans

:30 Hollow Rock Hold

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (185/125) Or DB Deadlifts 50/35

Toes to Bar Or V Ups with Small Weight

*50 Double Unders after each full set

(Score is Time)