BLK LBL Fitness Club – CrossFit®

Warm-up

Movement Prep/Activation

3-4 Sets

1:00 Bike

10 Push-Up

20 Alt. Leg V-Up

Workout Prep

1 Set (at workout pace):

5/4 Calorie Bike

5 Dumbbell Bench Press (at workout weight)

5 AbMat Sit-ups or GHD Sit-ups

5 Push ups

Metcon

Metcon (4 Rounds for time)

4 Sets

15/12 Cal Bike

25 Dumbbell Bench Press (50s/35s)

25 AbMat Sit-ups or 15 GHD Sit-ups

25 Push ups

200m Run

-Rest 3:00 b/t Sets

*Wear 20/14# Vest
TARGET SCORE

Target Time each set 5-6 minutes

Time Cap each set: 7 minutes