BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1 Round:

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 – 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:

2 Strict Pull-ups

3 Push-ups

4 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 Partner AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-Switch rounds back and forth with your partner-
TARGET SCORE

Target number of rounds: 20+ rounds (total)

Minimal number of rounds before scaling: 15 rounds (total)

STIMULUS and GOALS

Murph is happening at the end of May. In preparation for “Murph”, the following weeks of programming leading up to Memorial Day will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the 6th week of conditioning.

Today’s workout will have athletes completing a full round before switching. Since we are working 1:1, the goal should be to keep a moderately-high intensity throughout.