BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Bike (Easy Pace)

3 ROUNDS…

10 Alt Box Step Ups (20″)

10 KB Deadlifts

10 Sit Ups

1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)