BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

7 min AMRAP:

30 sec row (easy pace)

10 heel toe rocks

10 plate toe taps (each side)

5 Wall Balls (focus on breathing and arm cycling)

3 Box Jumps (increase in height across warmup)

2. Workout Prep

5/4 Calorie Row

5 Wall Balls (build in weight)

2 Box Jumps (build in height)

Metcon

Metcon (6 Rounds for time)

6 sets:

20/16 Calorie Row

15 Wall Ball (30/20)

10 Box Jumps (30/24)

-rest 1:1 between sets-
TARGET SCORE

Target time each set: 2 minutes -2:30

Time cap each set: 3 minutes

STIMULUS and GOALS

The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set.

Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!!

Accessory Work

Standing Tricep Extension w/ Band (4X15)

4 sets: 15 reps

*Rest 1:00-1:30 b/t sets