WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope

10 PVC Pass Thrus

8 Empty BB Strict Press

10 Empty BB Good Mornings

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 12:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Metcon (AMRAP – Reps)

-Rest 5:00-

AMRAP x 5 MINUTES

10 Burpees

15 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (L)

2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R)

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope

10 PVC Pass Thrus

8 Empty BB Strict Press

10 Empty BB Good Mornings

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 12:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Metcon (AMRAP – Reps)

-Rest 5:00-

AMRAP x 5 MINUTES

10 Burpees

15 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (L)

2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R)

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike/ Row/ Run (Do all 3 in any order)

10 Glute Bridges

20 Shoulder Taps

10 Push Ups

10 Air Squats

10 Kips

Workout

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
RX = not partitioned, start with Pull ups

Cool Down

Metcon (No Measure)

800m Cool Down Jog

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike/ Row/ Run (Do all 3 in any order)

10 Glute Bridges

20 Shoulder Taps

10 Push Ups

10 Air Squats

10 Kips

Workout

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
RX = not partitioned, start with Pull ups

Cool Down

Metcon (No Measure)

800m Cool Down Jog

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Bootstrappers

10 Alt Groiners

12 Alt Cossack Squats

Into…

3 ROUNDS

:30 Bike (EZ pace)

5 Inch Worms + Push-Up

10 Tempo Squats (3111) w/ empty barbell

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (2 Rounds for reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Metcon (2 Rounds for reps)

AMRAP x 3 MINUTES

Max Bar Muscle Ups or Pull Ups

-Rest 3:00-

AMRAP x 3 MINUTES

Max Clean and Jerks 135/95

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)