Friday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
400m Row/Ski/Bike/Cardio
EMOM x 6 MINUTES
Min 1 — Walk out Push Ups
Min 2 — Up Downs
Min 3 — Alternating lunges
Min 4 — Air Squats
Min 5 — Burpees
Min 6 — Plank
Workout
Metcon (AMRAP – Rounds)
EMOM x 30 MINUTES
MIN 1 – 7 Burpees
MIN 2 – 7 Push Ups
MIN 3 – 7 Alt Jumping Lunges / Leg (14 Total)
– Increase 1 rep EVERY ROUND
— If you fail a minute in any round, start back at 7,7,7
RECORD the HIGHEST number you got to before restarting…. so if you got to 12 and failed a minute of ANY movement, you record 11 meaning 11 was your last successful round
Finisher
Metcon (No Measure)
3 SETS
15 Sit Ups
15 Bicycles
15 Crunches
15 V Ups
1:00 Plank
-Rest as needed-
GOAL = UNBROKEN SETS
400m Walk Cool down
— GET SOME SUN —