BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) or KBS 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups* 30 Kettlebell...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Up-Down Over Bar MIN 2 – :50 Front Rack Lunges...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS 10 Snatch Deadlifts 10 Hang Muscle Snatches 20 Double Unders * Virtual use a PVC Pipe...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into… 1 ROUND 5/5 DB Windmills 10 Single DB Burpees 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to Bar or V Ups 25 Slam Balls (30/20)|(20/10) or DB...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 5 SA DB Squat Clean Thruster R 5...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) or 300m Run 10 Burpees 200m Row (moderate-high) or 200m Run 15 Med-Ball Front Squats 100m Row (high) or 100m Run 15 Med-Ball Thrusters (:01 pause overhead) Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES Row/Bike 1:00 5 Push Up to Pike 10 Shoulder Taps 10 Box Step Ups 5/5 Single DB Up Downs Strength Metcon (No Measure) 3 SETS Max Reps DB Floor Press (Athlete Choice) 20 Perfect Hollow Rocks -Rest as Needed b/t Sets-...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats (or DBL DBs) 10 Med Ball Push Press (or DBL BDs) 20 Jumping Jacks Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in a Quarter Squat 5 Jumping Squats 10 Cossack Squats 5 Hang Muscle Snatches...Read More