BLK LBL Fitness Club – CrossFit®

Warm-up

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

10-15 minutes Hinshaw Warm-Up

**2. Workout Prep**

Every minute (3 sets)

100m Run

* Start slow and build into a comfortable pace *

Metcon

Metcon (5 Rounds for distance)

5-4-3-2-1 minute

Max Distance Run

-Rest 1 minute Between sets-

*Sub Max Row, Or Ski, Or Bike If Needed
TARGET SCORE

This is just scored on individual effort. Every athletes will be different and should push within their limits.

STIMULUS and GOALS

The stimulus for today’s workout is increasing intensity/effort across sets with distances slightly declining. Athletes should start at a slow-moderate pace, and by the end, they should be into a fast-sprint attempt. The rest will always be 1 minute, so caution athletes to stay moving during the rest and don’t sit down.

Make sure to tell athletes at the start of the week to bring a stop watch of some sort for todays workout so they can keep up with their time if running outside.

Accessory Work

5 sets

10 Dumbbell Bicep Curl (each)

20-30 Second Hollow Hold

10 Single Arm Dumbbell Step Up (each)