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 —