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)