WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

Workout

Metcon (Time)

5 SETS

50 Double Unders or Single Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL DB Front Rack Hold (50/35)|(35/25)

:30 DBL DB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

Workout

Metcon (Time)

5 SETS

50 Double Unders or Single Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL DB Front Rack Hold (50/35)|(35/25)

:30 DBL DB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike or Run

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across) or Run

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

V Ups

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set or 200m Run

(Score is Rounds + Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike or Run

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across) or Run

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

V Ups

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set or 200m Run

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Bootstrappers

:15 Groiners

:15 Air Squats

Into…

2-3 ROUNDS

100m Run

5 DB Deadlift

5 DB Muscle Clean

5 DB Front Squats

Strength

Front Squat (5-5-5-5-5-5-5)

7 Sets of 5 Reps

DB Front Squat

*:30 Plank Hold on DBs

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max DB Squat Cleans

(Score is Reps)