WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Grab a pair of light kettlebells …

2 ROUNDS

10 DBL Sumo KB Deadlifts

30 Single-Unders → 30 Double-Unders (or :30 of practice)

5/5 Single Arm Russian KBS → 10 DBL Russian KBS

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Double Russian KBS

30 Double-Unders

20 Air Squats

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Lunges → 8 Jumping Alt. Lunges

10 Cal. Row → 8 Cal. Row

10 Sit-Ups → 8 Sit-Ups

10 Alt. Step-Ups → 8 Box Jumps w/step down

Workout

Metcon (2 Rounds for reps)

2 ROUNDS FOR REPS

1:30 MAX Walking Lunges

-:30 Rest-

1:30 MAX Cal. Row

-:30 Rest-

1:30 MAX Sit-Ups

-:30 Rest-

1:30 MAX Box Jumps

-:30 Rest-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5

5 Push Up to Down Dog

5 DB Strict Press

5 DB Front Squats

5 DB Bent Over Row

15 Single Unders → Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

4 DB Thrusters

8 Ring Rows

12 V-Ups

16 Double-Unders