WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

:15 Lateral Leg Swings (R)

:15 Lateral Leg Swings (L)

:15 Butt Kickers

:15 High Knees

:15 Squat Jumps

:15 Tuck Jumps

-:30 Rest b/t Sets-

2 SETS

100m Run

10 Med Ball or DB Front Squats

5 Box Jumps

-:30 Rest b/t Sets-

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
If no wall ball, DB Thrusters

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

:15 Lateral Leg Swings (R)

:15 Lateral Leg Swings (L)

:15 Butt Kickers

:15 High Knees

:15 Squat Jumps

:15 Tuck Jumps

-:30 Rest b/t Sets-

2 SETS

100m Run

10 Med Ball or DB Front Squats

5 Box Jumps

-:30 Rest b/t Sets-

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
If no wall ball, DB Thrusters

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2-3 ROUNDS

10 Scap Push Ups

5 Single DB Good Morning

10 DB Bent Over Rows

5 DB Slow RDL

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

DB Bent Over Rows

3-6-9-12-15

DB Deadlifts

(Score is Weight)

Finisher

Metcon (Time)

For TIme

65 V Ups

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2-3 ROUNDS

10 Scap Push Ups

5 Single DB Good Morning

10 DB Bent Over Rows

5 DB Slow RDL

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

DB Bent Over Rows

3-6-9-12-15

DB Deadlifts

(Score is Weight)

Finisher

Metcon (Time)

For TIme

65 V Ups

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)