Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo warmup

-into-

7 min AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

**2. Workout Prep**

1 set

5/4 Calorie Bike (workout pace)

3 Double Dumbbell Front Squats

2 Burpee Over Dumbbell

Metcon

Metcon (2 Rounds for time)

2 sets

4 Rounds

12/10 Calorie Echo

12 Double Dumbbell Front Squats (50s/35s)

9 Burpee over Dumbbells

-Rest 5 minutes between sets-
TARGET SCORE

Target time each set: 8-10 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.

The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to “feel out” the workout, and then see if you can up the pace going into the second set.

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