BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Inch Worm + Push-Up

3-5 Wall Walks

10/10 Single Leg Glute Bridges

10/10 Single Leg RDL w/ empty barbell

Extended Warm-up

Metcon (No Measure)

E2MOM X 16 min

first 2:00 –> 3-5 Negative Handstand Push-Ups or Pike Push-Ups

:30 Handstand Hold

5 TNG Deadlifts*

second 2:00 –>

400m Run

*Building Past Workout Weight

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

800m Run (Time)

Max Effort 800m Run