BLK LBL Fitness Club – CrossFit®

Warm-up

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

3 sets (10 minutes)

30 second Echo Bike

10 PVC Pass-Through

5 PVC Around the Worlds (each side)

5 Seal Pose/Down Dog Transitions

5 Synchro wall balls

**2. Workout Prep**

2 sets

15 Second Bike (workout pace) (each)

5 Synchro Wall Balls

– rest 30 seconds between sets –

**3. Strength Prep**

Today we are performing the strength after the workout. Use moderate weight (70%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

Metcon

Metcon (Calories)

Teams of 2

15 min AMRAP

30 seconds on/30 seconds off

Max Calories Echo bike

– At 16:00 –

50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)

*Score time to complete in notes.
TARGET SCORE

Target number of Calories: Echo Bike: 175/150

Wall Balls

Target Time: 3 – 3:40

Time Cap: 4 minutes

Weightlifting

Bench Press (5X5)

5 Bench Press x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *

* Complete all 5 sets at 70%