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 – 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

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups