BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS

10 Wall Ball Deadlifts

10 Wall Ball Front Squats

10 Wall Ball Strict Press

Into…

2:00 Bike (Increase pace every :30)

Workout

Metcon (Time)

THE COUNTDOWN!

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie Cardio – Bike/Ski/Row

Push Ups

Russian KB Swing

V Ups

Cool Down

Warm-up (No Measure)

COOL DOWN

FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

(No Measure)