WEDNESDAY
BLK LBL Fitness Club – CROSSFIT
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP:
30 sec Ski Erg / Row / Bike
5 GHD’s to parallel (focus on leg extension)
5 Wallballs (focus on breathing and arm cycling)
2. Workout Prep
1 set:
20 sec Ski (workout pace)
5 GHD’s
5 Wall Balls
Metcon
FREEDOM (RX)
Metcon (Time)
For time:
20/16 Calorie Ski Erg (OR Row)
20 GHD Sit-ups (Or 20 V-ups)
10-20-30-40-50
Wall Balls (20/14)
TARGET SCORE
Target time each set: 18-20 minutes
Time cap each set: 25 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Ski erg calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps.
This is a version of the Syndicate games workout “Sking with Karen.” Long grinder, core intensive, cardio banger workout where athletes should aim for consistent pacing from start to finish. Don’t push until that final set of wall balls.
Metcon
LIBERTY
Metcon (Time)
15/12 Calorie Row
15 Abmat Sit-ups
5-10-15-20-25
Wall Balls Thrusters (light)