WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND (:45 ON // 15 OFF)

MVMT 1 – Burpees

-:15 Rest-

MVMT 2 – Row

-:15 Rest-

MVMT 3 – Knee Push-Ups

-:15 Rest-

MVMT 4 – KB Sumo Deadlifts

-:15 Rest-

MVMT 5 – Alt. Deadbugs

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 MAX Cal. Row

1:00 MAX Box or Bench Dips

1:00 MAX KB SDHP

1:00 MAX Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Arm Haulers

10 Sit Ups

2 ROUNDS…

5/5 Tempo DB Strict Press (30X1)

10 Box Jumps + Step-Down (Low Box)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 DB Strict Press

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 of Flow Stretching

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Windmill*

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill

Warm-up (No Measure)

10:00 EMOM

Min 1: -Choose Skill #1

Min 2: Choose Skill #2

Suggestions:

Double Unders

Pull Ups

Toes to Bar

Pistols

Handstands

Handstand holds

Muscle Ups

Chest to bar

(No Measure)

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Buy In: 200m Run (Warm-Up Pace)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Jumping Air Squats

10 Glute Bridge Ups

5 Ring Rows

Buy Out: 400m Run (Workout Pace)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

ON A 14:00 RUNNING CLOCK…

P1 COMPLETES…

400m Run

WHILE P2 PERFORMS AMRAP OF…

20 Air Squats

15 Russian KBS

10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.

(Score is Rounds + Reps)