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BLK LBL Fitness Club – CrossFit®


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

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


Banded 7’s

**2. Workout Prep**

1 set

50m Run (workout pace)

5 Pull-Ups

50m Run

5 Push-Ups

50m Run

10 Air Squats


Metcon (3 Rounds for reps)

12 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

30 Air Squat

– 2 options –

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

*200m Run= 1 Rep

Target number of Round each set: 5-7 rounds

Minimum number Rounds before scaling: 3 rounds


Notes: Stimulus is moderate pacing. Today’s workout is tight to fit into a 60 minute period so get your classes straight into the warm up and be ready to go directly into the workout. Total time for the workout is 40 minutes.

There are two versions of this workout: bodyweight and vested (20#/14#). If Athletes have their own vest (or gym provides) and should only attempt vested if they are able to keep their intensity up when adding the additional weight.