BLK LBL Fitness Club – CrossFit®
Metcon (No Measure)
20min. Flex Friday Window…
3-4 Sets of:
8-10 Flat DB Bench or Floor Press
8-10 Single Arm DB Row (ea. arm)
10-12 Banded Tricep Push Downs
10-12 Barbell Bicep Curls
You can either do 1 big superset of all 4 movements and then rest 90sec.
Metcon (4 Rounds for reps)
20sec. of Assault Bike
20sec. of Toes-To-Bar
20sec. of DB Snatches 70/50lb.
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
20sec. of Sit-Ups (Feet Anchored)
No rest between sections. Each section takes exactly 4min, so you’ll be done in 16min. total.
**Score for each round is your LOWEST round! Try to stay consistent