Flex Friday

Announcements

Bring A Friend!
February 2nd
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30

February 3rd
Downward Dog Yoga – 9:15

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

Beaverton Strength and Conditioning – Bulldog Burn

Floor

Metcon (No Measure)

AMRAP 8

6 Jump Squats

10 Supine Ring Rows

10 Reverse Fly

12 Alt. Curtsy Lunge (6/side)

14 Bicep Curl
– use suspension straps for all movements

Treadmill

Metcon (No Measure)

AMRAP 8

10 DB Bench Press

15 DB Pullover

12 DB Tricep Extension (Supine)

45s Tread @ 80%
-DB movements performed on bench.

Rower

Metcon (No Measure)

AMRAP 8

20/15 Cals Rower

15 Russian KB Swings

12 Lateral Lunge (6/side, not alt.)

Finisher

Metcon (No Measure)

3-4 Rounds

60s Bike @ 80-85%

1 set Barbell Bicep 21s

Max Rep (-1) Banded Tricep Pulldowns

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