BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo warmup

-into-

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

3 sets

25m down and back

5 Deadbugs (each side)

5 deadlifts (build across)

**2. Workout Prep**

1 set

50m Run

3 Deadlifts (at workout weight)

50m Run

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

3-6-9-12-15….

Deadlifts (225/155)

50m-100m-150m-200m-250m…

Run
TARGET SCORE

SCORE = total reps. Every 50m = 1 rep

Target number of Reps: 100+ reps

Minimum number of reps before scaling: 75 reps

STIMULUS and GOALS

Stimulus on workout is purposeful effort on deadlifts and active recovery pace on the Run.

This can easily be changed to a shuttle run if space is limited (25ft sections)

Accessory Work

4 Sets

10 Seated Single-Arm Dumbbell Z-Press

10 Bent-over Double Dumbbell Rows