BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep Strength Metcon (No...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 6 Inch Worm + Push-Up 8/8 DB Arnold Press 10/10 DB Bent Over Row 12 Plank to Pike Strength Metcon (No Measure) 4 sets: 10/10 external shoulder rotations with light DB 10 Front Raises 10 Lateral Raises Workout Metcon (Time) FOR...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Up-Downs 10 Alt. High Skips Into… EMOM x 8 MINUTES MIN 1 – KB Deadlift MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up Workout Helen (Time) 3 Rounds for time of: 400m Run 21...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… AMRAP x 6 MINUTES 3 Push up to Pike* 6/6 DB Deadlift 6 DB Front Squat 6/6 DB OH Press *Pause :02 at the top of the pike Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :45 DB Overhead...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10:00 Cap) SET 1… 10 Push-Up to Pike 10 Alt. Groiners 10 Jumping Air Squats SET 2… 10 Strict Press with DBsl 10 Slow Front Squats 10 Tuck-Ups SET 3… 10 DB Push Press 10 Fast Front Squats 10 V ups...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting position into… AMRAP x 4 MINUTES 10 Box Step Ups 5 Up Downs 5 Dbl...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 DB Thrusters 10 Shoulder Taps 1:00 Plank Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 2-4-6-8-10…etc DB Hang Power Snatch (Alternating every rep) *After every set perform 10 DB front Squats...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10 Alt Shoulder Taps 5 Inch Worms + Push-Up 10 Alt Groiners Into… AMRAP x 4 MINUTES 100m Run 5 DB Bent over Rows 10 Push-Ups 10 Air Squats (2211) Skill Warm-up (No Measure) EMOM x 10 MINUTES...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 10 Alt Groiners 10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat Any time the song says “Bring Sally Up,” athletes stand up Strength...Read More
