BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

6:00 AMRAP

:30 Echo Bike (Increasing pace throughout)

10 Up Downs

10 Scap Pulls

10 Ring Rows

2. Workout Prep

1 Set:

5 Cal Echo Bike

2 Clean & Jerk

1 Muscle Up (OR 1 Burpee Chest t0 Bar)

Metcon

FREEDOM (RX)

Metcon (Time)

5 Rounds

21/16 Calorie Echo Bike

7 Clean and Jerks (135/95)

3 Muscle Ups (Or 3 Burpee Chest to Bar)
Target Time: 15:00 – 18:00

Time Cap: 25:00

Metcon

LIBERTY

Metcon (Time)

5 Rounds

21/16 Cal Echo Bike

7 DB Clean and Jerks (50s/35s) (OR 35s/20s)

3 Burpee Pull-Ups

ACCESSORY WORK

For Quality:

3 Sets:

20 PVC Abmat Situps

8 Barbell Rollouts

150ft Isolateral DB Farmers Carry (Right)

150ft Isolateral DB Farmers Carry (Left)