BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Jump Rope (single unders or Bike)

-into-

3 sets

50ft Double Dumbbell Overhead Carry (light)

30 Second Knee Plank

3 Inch Worms

**2. Workout Prep**

2 sets

100m Run

1 Wall Walk

10 Double Unders

– rest 30 seconds between sets –

Metcon

Metcon (4 Rounds for time)

4 sets (1 Set every 6 Minutes)

150m Run (OR 15/12 Calorie Row)

3 Wall Walks

50 Double Unders

3 Wall Walks

150m Run (OR 15/12 Calorie Row)
TARGET SCORE

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

STIMULUS and GOALS

Stimulus is moderately high pacing with the goal to start consistently and end on your fastest set time. Athletes should try to move faster than they think through this workout while aiming to keep work to rest ratio 1:1.

Advanced athletes should try 4 wall walks every time.