BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run Easy 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 100m Run Moderate pace 10 Up-Downs 10 Groiners Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ DBs… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Straight Leg Deadlift 7 Bent Over...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls* * Virtual use 2 DBs Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Cal Bike or 100m Run 5 Push Up to Pike 8 Slow Scap Pull Ups or Push Ups 8 Slow DB Deadlifts Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace or...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ Pace) or Jog 10 Walking Lunges 5/5 KB or DB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) or Jog 10 KB or DB Deadlift 5/5 KB or DB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) or...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar ** Virtual = 10 Scap Push Ups + Plank hold MIN 3 – :25 Inch Worms / :25 Good Mornings...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep)...Read More
