BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike or run…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (No Measure)

6 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike or 400m Run

15 Up Downs

Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)