BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES

10/10 Split Squat

8/8 Arnold Press

6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40/30 Cal Cardio

30 Sit-Ups

20 Walking Lunges

5 DBall Over Shoulder 150/100/80*

*scale = dbl DB squat cleans 50/35s

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

(No Measure)