BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

ON 8:00 RUNNING CLOCK…

2x50m Shuttle Run

30 Jumping Air Squats

2x50m Shuttle Run

30 Glute Bridge-Ups

2x50m Shuttle Run

5 DBL DB DL

50 Single or Double Unders

2x50m Shuttle Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!

5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES

MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round)

MIN 2 – :40 Goat Work for Gymnastic Push

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

800m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)