Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang or Push Up Plank Hold

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row OR Run or Min Climbers (1 rep = 4)

C2B Pull-Up or Banded Lat Pull Downs or Bent Over Rows

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

Finisher

Metcon (No Measure)

3 SETS

15/15 Clam Shells (R and L)

1:00 Hollow Rocks

-Rest as needed b/t Sets-