BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 DB Deadlift 5 DB Muscle Clean 5 DB Front Squats Strength Front Squat (5-5-5-5-5-5-5) 7 Sets of 5 Reps DB Front Squat *:30 Plank Hold on DBs...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Jog 10 DB Deadlift 5 Push-Up to Pike 10 DB Strict Press Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 50 Jump Ropes (double or single unders) MIN 2 – 5 Walk out + 2 Push Ups (No Measure)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs then… 2 sets 10/10 SA DB Deadlift 10/10 SA Ground to overhead 10/10 OH Squat with single DB Workout Metcon...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row/bike or 400m Run 8 Burpees 20/17 Cal Row/bike or 300m Run 10 DB Deadlifts 15/12 Cal Row/bike or 200m Run 10 DB Power Cleans 10/8 Cal Row/bike or 100m Run 10 DB Front Squats 5 Cal...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit Thrus Workout Metcon (Time) FOR TIME 50 Double Unders 50 Sit-Ups 50...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Row/Run Increasing pace every :30 Into … 3 ROUNDS 10 DB Ground to Overhead 10 Bootstrappers 10/10 Moose Antlers 10 Air Squats Workout Metcon (AMRAP – Rounds) 20:00 AMRAP 800m Run 21 DB Squat Cleans 21 Sit Ups 400m Run 15 DB Squat Cleans...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS or DB swings 7 Shoulder to Overhead 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* DB Front Squat (As heavy as possible) :30 Wall sit after each (Score is Weight) Workout Metcon...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow Rock Skill Metcon (No Measure) EVERY 2:00 FOR 5 SETS… 3 Rds...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 5 walk out push ups 10 press ups 15 Jump Squats :30 Hollow rock hold Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike or Run MIN 2 – :50 Max Hand Release Push-Ups MIN 3...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move...Read More
