BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

3 sets (8-10 minutes)

5 Jumping Air Squats

5 Alt. V-ups (each side)

1 single pull rope climb OR 1 zombie climb

– into –

Rope Climb Practice (5-10 minutes)

*2. Workout Prep**

1 set

5 Air Squats

5 Sit Ups

1 Rope Climb (half way)

Metcon

Metcon (Time)

50-40-30-20-10

Air Squats

Sit-Ups

5-4-3-2-1

Rope Climbs

*Sub 4 Strict Pull-Ups for 1 Rope Climb
TARGET SCORE

Target time: 12-14 minutes

Time cap: 18 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds