Friday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups
10 DB Strict Press
10 DB Front Rack Squats
Strength
Metcon (No Measure)
3 SETS
20 Banded Lat Pull-downs
15 Bent Over Flies (2.5 or 5# in each hand)
7 Pull-ups or 10 Push Ups
-1:30 Rest b/t Sets-
(No Measure)
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 200m Row or 1:00 Cardio
MIN 2 – 8 Renegade Row (35/20)*
MIN 3 – 15 Plank Up Downs
MIN 4 – 15 DB Thrusters
*1 renegade row = RA Row +LA Row + DB Push Up