BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Machine (easy pace)

-into-

Hip Halo Warmup

-into-

3 sets (10 minutes)

10 Kip Swings

5 Front Squats (empty bar)

5 Push Press (empty bar)

20 Single Unders

**2. Workout Prep**

2 sets

4 Toes to Bar

4 Thrusters (empty bar)

10 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

20 Toes to bar

40 thrusters (45/35)

100 double unders
TARGET SCORE

Target Rounds: 3+

Minimum Rounds before Scaling: 2

STIMULUS and GOALS

This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank!

Accessory Work

4 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Seated Arnold Press@ moderate weight

10 DB Snow Angel Raise@ light weight – maintain quality

15 Glute Bridges on Floor – 1 second hold at top

15 Russian Kettlebell Swing @ moderate weight

-Rest 3 min b/t round-