BLK LBL Fitness Club – CrossFit®

Warm-up

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

2 sets (light-moderate pace)

1:00 Row

1:00 Ski

1:00 Bike

– into –

2 sets

5 Ring Rows

10 Push Ups

15 Air Squats

**2. Workout Prep**

1 set With Partner

30 sec Row (each/workout pace)

30 sec Ski (each/workout pace)

30 sec. Bike (each/workout pace)

* practice smooth transitions *

Metcon

Metcon (Time)

Teams of 2

3000m/2500m Row

2000m/1750m Ski or Sub 700 Double Unders

175/125 Cal Bike
TARGET SCORE

* Target time: 28-30 minutes

* Time cap: 35 minutes

Accessory Work

Strict Pull-Ups (6X8)

6 set: 8 reps

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

Bent Over Barbell Row (4X10)

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets