Flex Friday

Announcements

Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30

May 5th
Downward Dog Yoga – 9:15

Have your friends use this link to sign up!
https://bit.ly/2t2h9Ok

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (Time)

50/40 cal bike

Then

5 sets of

12 1 arm DB bench (6-6) alt

12 DB curls – hammer

12 alt DB lunges

50/40 cal bike

Cap – 15 min

Scale to finish

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 15

20 cal run

20 lying KB tricep ext

20 BB curls

20 crunches- shoulders off ground

Add 5 cals and 2 reps each set

Finisher

C: Metcon (Time)

50 sit ups

50 V ups

50 TTB or knee tux

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