Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

2:00 Run

10 Scap Push-ups

10 DB Goblet Squat (light DB)

1 ROUND

1:00 Run

10 Hand Release Push Ups

10 Jumping Air Squats (no weight)

1 ROUND

1:00 Run

10 Push-ups

10 DB Thrusters

Strength

Metcon (No Measure)

GLUTE WORK:

3 Sets on the 2:00

10/10 Jumping Lunges (10 R then 10 L)

12 Glute Extensions (:03 Pause at top)

10/10 Lateral Extensions with Band OR Fire hydrants

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Up-Downs

10 DB Thrusters (35/20)

200m Run (1:00 Movement)

(Score is Rounds + Reps)