Friday
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