BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

2 rounds

1 min Row (easy pace)

100m Run (easy pace)

1 min Bike (easy pace)

Metcon

Metcon (Time)

For Time:

1000/800m Row

800m Run

60/48 Echo Bike

-rest 1:00-

500/400m Row

400m Run

30/24 Echo Bike

-rest 1:00-

250/200m Row

200m Run

15/12 Echo Bike
TARGET SCORE

Target time: 23-25 minutes (Total)

Time cap: 30 minutes

STIMULUS and GOALS

For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.