BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Bench Press (5X3)

3 Tempo Bench Press x 5 sets @7/10 RPE

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Box Jumps (5X3)

Box Jump:

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Ski / Row / Bike

(Women’s Calories: 4-8-12-16-20…)
TARGET SCORE

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

FITNESS

Metcon (AMRAP – Reps)

35:00 EMOM

7 Sets:

:40 Push Ups

– Rest :20 –

:40 Jumping Air Squats

– Rest :20 –

:40 Slamball

– Rest :20 –

:40 Slamball Step Back Lunges

– Rest :20 –

:40 Plank

– Rest :20 –