BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s Warm Up

-into-

10 sets

“Rowling”

* 1 Burpee for every meter over, or under 100m

**2. Workout Prep**

5/4 Calorie Row

2 Strict Handstand Push-Ups

2 Kipping Handstand Push-Ups

5/4 Calorie Row

2 Dumbbell Shoulder to Overhead

Metcon

Metcon (Time)

For Time:

25/20 Calorie Row

20 Strict handstand push-ups

25/20 Calorie Row

40 Kipping handstand push-ups

25/20 Calorie Row

60 Double Dumbbell Shoulder to Overhead (2×50/2×35)

25/20 Calorie Row
TARGET SCORE

Target time: 16-18 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements. For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.

Accessory Work

Strict Pull-Ups (5X10)

Farmer’s Carry (5X100)

KB 70s/53s