BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Ski 1:00 Bike 1:00 Row – rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push build across rounds) 2. Workout Prep 1 set: 5 Dumbbell Bench Press (at workout weight) 10ft Sled Push (at workout weight) Metcon Metcon (Time) 10 rounds 10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95) 50ft Sled Push (3×45/2×45) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)TARGET SCORE Target time: 12-14 minutes Time cap: 16 minutes STIMULUS and GOALS The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 10 rounds. They should be mindful of dumbbell and sled weight to allow continuous movement while only looking to rest between movements. If you are substituting a...
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