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)