Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Straight arm lifts

10 thumps up arm lifts

10 90 degree arm lifts

10 thumbs up 90 degree arm lifts

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups

*Increasing pace on the Row each round (EZ→ Mod → Hard)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Jump Over (24/20)

Min 4 – :50 Ring Muscle Ups or Practice / Toes through Rings / Practice kip swing on Rings

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)