BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s Warmup

-into-

8-minute Amrap (3-4 sets)

30-sec bike (easy pace)

5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells)

5 seal pose/ down dog transitions

**2. Workout Prep**

2 sets

5/4 Calorie Bike

4 Dumbbell Bench (add weight after first set)

Metcon

Metcon (Time)

24-18-14-10-6

Calorie Echo Bike

30-24-18-12-6

DB Bench Press (2×50/2×35)

Women Calories Bike: 18-14-10-8-4

If needed Row Calories below

Men Calories: 30-24-18-12-6

Women Calories: 24-20-14-10-5
TARGET SCORE

Target time: 10-12 minutes

Time cap: 16 minutes

STIMULUS and GOALS

Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out.

Accessory Work

Split Stance DB Romanian Deadlift (4X10)

For Load

Spanish Squat (4X10)

For Load