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 on toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front 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

5 Push-Ups

10 Air Squats

Metcon

Metcon (Time)

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats
TARGET SCORE

Target time: 18-20 minutes

Time cap: 30 minutes

STIMULUS and GOALS

The stimulus today is moderate pacing. Athletes should make smart choices when breaking up bodyweight movements, considering total volume across the entire workout vs. only thinking about the section they are currently on.