BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Run Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 800 m Run 50 Single DB Thruster (50/35)|(35/25) 30 V Ups -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Deadlifts 5 Good Mornings with 1 DB behind neck 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB Swings Workout Metcon (No Measure) EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Workout Metcon (AMRAP – Reps) 2 Rounds ON A 12:00 RUNNING CLOCK… 800m Run or...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Lying Banded Hamstring Stretch (R) / (L)* :30 Alt Groiners *Band around midfoot, lay back and extend banded leg up leaving other leg on the ground AMRAP x 7 MINUTES 10 Scap Push-Ups 10 Single DB Sumo Deadlift 20 High Knees in...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks or walk out push ups 10 DB Plank Taps 6/6 DB Arnold Press 8 Up Downs Workout Metcon (No Measure) EMOM x 15 MINUTES* Min 1 – 12 DB Curl and Strict Press Min 2 – 12 Alt DB Snatches...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball or DB Front Squats 5 Box Jumps -:30 Rest b/t...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Push Ups 5 Single DB Good Morning 10 DB Bent Over Rows 5 DB Slow RDL Workout Metcon (Weight) FOR QUALITY 21-15-12-9-6 DB Bent Over Rows 3-6-9-12-15...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon (Time) 5 SETS 50 Double Unders or Single Unders 25 Sit Ups 20 Jumping Lunges 1:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike or Run 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) or Run 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP –...Read More