BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups or KB/DB shoulder shrugs
10 Kip Swings or 10 Fwd Arm Circles
10 KB Deadlifts
20 Walking Lunges
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Bar Muscle-Up or Pull-Up Skill
(No Measure)
Virtual Skill
Metcon (No Measure)
Shoulder Strengthening
4 Sets
10 Front Raises holding 2.5-5# *
immediately into
10 Lateral Raises
Immediately into
10-20 Strict Press with light/moderate DBs
Rest 1:00
*Should be LIGHT weight
Workout
Metcon (Time)
FOR TIME
15 Bar Muscle-Ups or 15 Burpee Pull-Ups *
20 Single Arm KB Front Rack Lunge (53/35)|(35/26)**
50 Russian KB Swings
12 Bar Muscle-Ups or 12 Burpee Pull-Ups
20 Single Arm KB Front Rack Lunge
50 American KB Swings
9 Bar Muscle Ups or 9 Burpee Pull-Ups
*If no pull up bar, do burpees
**Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.
(Score is Time)
Finisher
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK…
Max Cal Bike or Row or Run for Distance
(Score is Reps)