BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Leg Swings

25ft Walking Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Shoulder Taps

10 Lunges

5 Pull Ups or Ring Rows

5 Push-Ups

10 Air Squats

Following the Warm-Up go into your teaching of the Muscle Up.

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)
* ZOOM class – MAX Burpees after mile

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)
ZOOM class – Up Down jump to 6″ target substitute for pull ups