Wednesday

BLK LBL Fitness Club – CrossFit®

Today’s Programming

Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and 1000m sections. Just like last week, I am not super concerned about you hitting this as hard as possible. Use about 75-80% effort and just get it done!

A really awesome substitute is swapping out the run for the ski erg! (same amount of meters)

Metcon (Time)

For Time:

Run 1000m

Row 200m

Run 800m

Row 400m

Run 600m

Row 600m

Run 400m

Row 800m

Run 200m

Row 1000m

Accessory Work

Some extra bonus CORE work if you like:

8 Rounds:

20sec. of Russian DB Twists (35/20lb.)

10sec. Rest