BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 4 Rounds 800m Run 20 Alt Hang DB Snatches 50/35 20 Burpee Pull-Ups 20 Alt Hang DB Cleans 50/35 *Wear Vest 20/14#Cap: 40min Accessory Work * If time permits Bicep Finisher 3X10 Alt DB Curls (10 each side) 3X10 Waiter DB Curls 3X10 Barbell...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7’s – into – 3 sets 1:00 Echo Bike (easy-moderate) 3 Inch Worms 10 Alternating Box Step Ups 10 Dumbbell Goblet Squats **2. Workout Prep** 1 set With Partner (1:1) 1 Wall Walk (Each) 10m Front Rack...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 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- 3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warm-Up 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- 8 min AMRAP 30 sec row (easy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1 Hour (Everything Included) **1. Movement Prep/Activation and Increasing Heart Rate** Every 45 seconds (5 sets) 125m Row – 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. Strength...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 6 min AMRAP 30 sec Echo Bike 10 Plate Toe Touches (each side) 3 Up downs to seal pose 3 Box Get-overs (Practice Transition over box) **2. Workout Prep** 1 set 2 Burpee Box Get Overs 15 Second Bike (workout pace)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 6 min AMRAP 30 sec single unders 10 Banded Air Squats 5 Dumbbell Suitcase Deadlifts (each) 5 Hang Dumbbell Power Cleans (each) 5 Dumbbell Shoulder to Overhead (each) -into- 4 min AMRAP Build on Back Squats * Build up to starting...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Movement Prep/Activation 3-4 Sets 1:00 Bike 10 Push-Up 20 Alt. Leg V-Up Workout Prep 1 Set (at workout pace): 5/4 Calorie Bike 5 Dumbbell Bench Press (at workout weight) 5 AbMat Sit-ups or GHD Sit-ups 5 Push ups Metcon Metcon (4 Rounds for time) 4 Sets 15/12 Cal...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2 sets (light-moderate pace) 1:00 Row 1:00 Ski 1:00 Bike – into – 2 sets 5 Ring Rows 10 Push Ups 15 Air Squats **2. Workout Prep** 1 set With Partner 30 sec Row (each/workout pace) 30 sec Ski (each/workout pace)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Hip Halo Warmup 10 Banded Lateral Side Steps 10 Monster Steps Forward and Backwards 10 Glute Bridges 10 Glute Bridge Left Leg 10 Glute Bridge Right Leg -into- 3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 High Hang Power...Read More