WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Cap, move quick)*

Walking Knee Hug

Walking Quad Stretch

Walking Figure-4

Butt Kickers

High Knees

Power Skip

*20’ for each drill, light jog back to starting position

into…

AMRAP x 4 MINUTES

10 Box Step Ups

5 Up Downs

5 Dbl DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Workout

Metcon (AMRAP – Reps)

5 SETS FOR REPS

1:00 Max DB Up Down + Power Clean (50/35)|(35/25)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

4 Inchworms w/ Push-Up

6 Burpees

8 DB Thrusters

10 Shoulder Taps

1:00 Plank

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

2-4-6-8-10…etc

DB Hang Power Snatch (Alternating every rep)

*After every set perform 10 DB front Squats

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2 Rds On your own:

400m Jog

2:00 Stretch

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

4 Inchworms w/ Push-Up

6 Burpees

8 DB Thrusters

10 Shoulder Taps

1:00 Plank

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

2-4-6-8-10…etc

DB Hang Power Snatch (Alternating every rep)

*After every set perform 10 DB front Squats

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2 Rds On your own:

400m Jog

2:00 Stretch

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10 Alt Shoulder Taps

5 Inch Worms + Push-Up

10 Alt Groiners

Into…

AMRAP x 4 MINUTES

100m Run

5 DB Bent over Rows

10 Push-Ups

10 Air Squats (2211)

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – 5 DB Bent over Rows + 5 Push Press

Min 2 – :45 EZ Jog

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Distance Run (2:30 out, 2:30 back)

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 DB Bent over Rows, 10 Push-Ups, 15 Squats.

(Score is Rounds + Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10 Alt Shoulder Taps

5 Inch Worms + Push-Up

10 Alt Groiners

Into…

AMRAP x 4 MINUTES

100m Run

5 DB Bent over Rows

10 Push-Ups

10 Air Squats (2211)

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – 5 DB Bent over Rows + 5 Push Press

Min 2 – :45 EZ Jog

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Distance Run (2:30 out, 2:30 back)

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 DB Bent over Rows, 10 Push-Ups, 15 Squats.

(Score is Rounds + Reps)