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3
Aug

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 Wall Walks or walk out push ups

10 DB Plank Taps

6/6 DB Arnold Press

8 Up Downs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES*

Min 1 – 12 DB Curl and Strict Press

Min 2 – 12 Alt DB Snatches

Min 3 – 8-12 Burpees Over DB

MIN 4 – 200m Run

*Athlete choice on reps for all three movements.

(No Measure)

2
Aug

Sunday

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

2
Aug

Sunday

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

1
Aug

Saturday

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

1
Aug

Saturday

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