BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Row (easy pace)

-into-

3 sets

10 Single Arm Dumbbell Press (each/light)

10 Dead bugs

10 Banded Rows

2. Workout Prep

5/4 Calorie Row

5 Dumbbell Bench Press

5/4 Calorie Row

Metcon

Metcon (8 Rounds for time)

Every 4:00 (8 sets)

15/12 Calorie Row

10 Dumbbell Bench Press (50s/35s)

15/12 Calorie Row
TARGET SCORE

Target time each set: 1:45-2:15

Time cap each set: 3 minutes

STIMULUS and GOALS

The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 8 sets. They should be mindful of dumbbell weight to allow continuous movement while only looking to rest between movements.

Accessory Work

For Quality:

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

7 Plank Walk Steps (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)