BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

Tabata (4 sets each)

Row (100-70m)

Wall Ball Thruster (6-10 Reps)

Ring Row (6-10 Reps)

* 1 set = 20 seconds on/10 seonds rest *

**2. Workout Prep**

2 sets:

5/4 Calorie Row

5 Wall Balls

5 Pull-Ups

* 2nd set perform 3-5 Chest to Bar

Metcon

Metcon (5 Rounds for time)

Teams of 2

5 sets each:

12/10 Calorie Row

10 Wall Balls (30/20)

10 Chest to Bar Pull Ups

10 Wall Balls (30/20)

12/10 Calorie Row

-rest 1:1 between sets-
TARGET SCORE

Target time each set: 2:30-3:15 minutes

Time cap each set: 3:30

STIMULUS and GOALS

Stimulus is moderate to moderately high intensity throughout the 5 sets. Athletes are trying to establish a pace early on and see if they can hang on through 4 sets, to sell out on the 5th set.

First set should be a little conservative (dip the toes in), and after they finish, they should know whether to increase the intensity or adjust it to survive.

Individuals will just rest 1:1 after each set.