Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge

4 Total Sets:

(0-2min.)

5-6 Back Lunges on each leg

(2-4min.)

35/28 Cal Row

(4-6min.)

20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.

*For the knee raises choose anywhere between 5-25lb. range.

Metcon

Metcon (AMRAP – Rounds and Reps)

at the 27min. Mark….

8min. AMRAP:

8 DB Goblet Squats (70/50lb.)

12 Push-Ups

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