Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
**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
-into-
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
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 SCORE
Target number of Round each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds
STIMULUS and GOALS
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.