Wednesday

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)