BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 on Each Machine (moderate pace) (Ski, Bike, Row) – into – 3 sets 10 Sit-Ups 25m Empty Sled Push 8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight) **2. Workout Prep** with Partner 30 Second Ski (Sametime) 10 Synchro Alternating...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- Hip Halo Warmup 10 Banded Side...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2-minute Machine – into – 3 sets 10 Box Step Ups (total) 10 Ring Rows 10 Kip Swings 10 Wall Ball Push Press (no throw) **2. Workout Prep** With Partner 3 sets 4 Dumbbell Walking Lunge (together) 4 Pull-Ups (each) 4...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Tabata Echo Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2....Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- 6 min AMRAP 30 sec Row...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar – build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 Pullups **2. Strength Prep** Use moderate-heavy weight on sets to allow solid focus on form and positions throughout...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 30/25 Push Ups 40/35 Cal Bike 50ft OH DB Walking Lunge 50/35 60 Double Unders Wear a vest 20/14#Time Cap: 35:00 Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs – into – 3 sets 100m Run...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Junk Yard Dog (1 and 2) 10 Reps each – into – Burgener Warm Up (5 reps at each movement) Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch – into – Burgener Skill Transfer (3 Reps at each movement) Snatch...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 6 min AMRAP 10 Heel Toe Rocks...Read More