BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

8 min AMRAP:

30 sec Ski Erg / Row / Bike

5 GHD’s to parallel (focus on leg extension)

5 Wallballs (focus on breathing and arm cycling)

2. Workout Prep

1 set:

20 sec Ski (workout pace)

5 GHD’s

5 Wall Balls

Metcon

FREEDOM (RX)

Metcon (Time)

For time:

20/16 Calorie Ski Erg (OR Row)

20 GHD Sit-ups (Or 20 V-ups)

10-20-30-40-50

Wall Balls (20/14)
TARGET SCORE

Target time each set: 18-20 minutes

Time cap each set: 25 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Ski erg calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps.

This is a version of the Syndicate games workout “Sking with Karen.” Long grinder, core intensive, cardio banger workout where athletes should aim for consistent pacing from start to finish. Don’t push until that final set of wall balls.

Metcon

LIBERTY

Metcon (Time)

15/12 Calorie Row

15 Abmat Sit-ups

5-10-15-20-25

Wall Balls Thrusters (light)