BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)

– into –

3 sets (8 minutes max)

10 Single Arm Russian kettlebell swings (each)

10 Air Squats + 2-second pause at the bottom

10 Alternating Box Step Ups

3 Inch Worms

**2. Workout Prep**

2 sets

5/4 Calorie Bike (workout pace)

5 Kettlebell Swings

10ft Kettlebell Walking Lunge

– rest 30 seconds between sets –

Metcon

Metcon (Time)

5 Rounds

16/12 Calorie Echo Bike (OR 20/15 Cal Row)

20 Kettlebell Swings (53/35)

50ft Kettlebell Walking Lunge (53/35)
TARGET SCORE

Target time: 18-20 minutes

Time cap: 25 minutes

STIMULUS and GOALS

Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for the Swings and Lunges if they don’t pace correctly.

Advanced athletes should aim for 3-3:30 round times.

Accessory Work

3 sets

12 Single Arm Strict Press (each)

12 Single Arm Bent Over Row (each)

* Stay light with each movement and focus on smooth/controlled reps *