BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Have athletes line up equipment and perform 5/4 calories on each at workout pace. Metcon Metcon (AMRAP – Reps) 15:00 AMRAP 2-4-6-8-10… Row (calories)...Read More