BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Alt. Reverse Lunges 10 Wall Balls 10 Up-Downs Into… 400m Group Run Workout Metcon (Time) FOR TIME* 40 Wall...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Skill Metcon (No Measure) 10:00 EMOM Min 1: 4-8 Pull Ups or Pull Up Progressions Min 2: CHOICE SKILL*...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard) 10 KB Swings 10 Up-Downs Strength Deadlift (2RM) Every 1:30 X 10 Sets Build to 2RM...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 10 Up-Downs 10 Hand Release Push-Ups 10 Jumping Jacks 10 Alt. Groiners 10 High Knees Workout “Kerrie” (Time) “Kerrie” Wearing a weight vest, 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesKerrie Orozco,...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK 3-2-2-1-1 Clean Complex* *1 Rep = 1 Power Clean + Hang Power Clean....Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Workout Metcon (Time) FOR TIME...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2 sets Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Pike 10 Elbow Punches 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY * 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to...Read More