Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

ALT TABATA

(:20 work, :10 rest X 8)

MOVT 1- Mountain Climbers

MOVT 2- Alt Lunges

Then…

3 ROUNDS:

1:00 Mobility/Stretch

10 Scap Push-Ups

10 Jumping Squats

Strength

Metcon (No Measure)

3 SETS

10 Y’s with 5#/hand (can of soup  )

10 T’s

10 Arrows

1:00 Push Up Plank Hold

-Rest as Needed b/t Sets-

Workout

Metcon (Time)

4 ROUNDS FOR TIME

40 Alt Jumping Lunges

40 Sit-Ups

400m Run or 25 Cal Bike/Row

(Score is Time)