BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

0:00 – 18:00

4-5 sets:

6-8 Push Press

Immediately into;

Max Effort Weighted Hanging Knee Raises**

Rest 90sec

*Push Press should be 5%+ more than last weeks Push Press.

** Hold DB between feet
push press weight is score

Workout

Metcon (Distance)

20:00 – 30:00

In Teams of 2:

Max Meters On The Rower

(Switching Every 250 meters or Every 45sec.)

*GO HARD… Want a challenge… hold plank while partner is rowing.

Finisher

Metcon (No Measure)

TABABA CORE

4:00 Tabata of core choice:

Suggestions:

V Ups

Sit Ups

GHD

Russian Twists

Toes to Bar