BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups or 10 DB Bent Over Rows 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 200m Run or 1:00 Movement 20 Hollow Rocks 5 BB Snatch Grip Deadlift or 10 DB Deadlifts 5 BB Hang Muscle Snatch or 5/5 SA DB Snatch 5 BB Behind the Neck Push Press or 5 DB Push Press Workout Metcon...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 9:00 EMOM Min 1: 20 Mountain Climbers + 5 Push Ups Min 2: 20 DU or SU + 10 Jump Squats MIn 3: 10 PVC or BB good mornings + 5 Up Downs Workout Metcon (Time) Support Your Local Box Workout #2 For Time: 100...Read More
