BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (increase pace every :30) or Jog Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings Strength Deadlift (5×3) 5×3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups or push ups 8 Tight Kip Swings or Fwd arm circles Into… AMRAP x 3 MINUTES...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-Down Mandatory (Score is...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) or Jog MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Strength Front Squat (5×3) 5×3 Tempo Front Squat (3111) *Use the same weight across...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) :30 Quad Stretch :30 Leg Kicks :30 Butt Kickers :30 High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run Workout Metcon (Time) FOR TIME 800m Run 30 Sit-Ups 15/15 KB Hang Snatch (53/35)|(35/26)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push Press *Virtual use PVC Pipe or DBs Strength Metcon (Weight) 3-4 Sets 3+3 Hang...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional Warm Up…not looking for max rounds Workout Metcon (Time) FOR...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up Downs 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row or 200m Run 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups or KB/DB shoulder shrugs 10 Kip Swings or 10 Fwd Arm Circles 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Up or Pull-Up Skill (No Measure)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press or DB Strict Press 6 Medball Front Squats or DB Front Squats Strength Back Squat (5×3) 5×3 Back Squat*...Read More