BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Samson Lunges

12 Alt. Groiners

:20 Overhead Plate Hold

Into…

3 ROUNDS

8/8 Tempo Split Squats

10 Plate OH Strict Press

12 Plate Sumo Deadlifts

100m Run (EZ→ Mod→ Hard)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Plate Overhead Flutter Kicks

-No Additional Rest b/t Sets-

(Score is Total Reps)

Post-Workout Strength

Metcon (No Measure)

10:00 EMOM SKILL

Min 1: Athlete Choice 1

Min 2: Athlete Choice 2

*CHOOSE 2 movements you want to practice and improve on… examples are butterfly pull ups, muscle ups, HSPU, double unders, pistols, toes to bar… the list goes ON!

(Score is Weight)