BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating V-Ups **2. Workout Prep** 3 sets (with partner) 10 Second...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- 3 sets 5 Synchro Knees to Elbows 5 Synchro Lunge Steps (each side) 5 Single Arm DB Strict Press (light weight -each side) 5 Single Arm Split Jerk (each – focus on footwork and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (3 Rounds for time) 3 Rounds 400m Run 10 Bench Press 135/95 10 Strict Pull-Ups -Rest 3:00- 3 Rounds 20/15 Cal Bike 10 Hang DB Cleans 50/35 10 DB Front Squats 50/35 -Rest 3:00- 1 Round 600m Run 15 Bench Press 15 Strict Pull-Ups 30 Cal Bike...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (10 minutes) 1 min machine of choice 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thrusters 20 Alternating V-Ups **2. Workout Prep** 2 sets 5/4 Calorie Row 5 Wall Balls...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- Hip Halo Warmup -into- 8 min AMRAP 10-sec handstand hold 3-inch worms 5 alt. V-ups (each side) 5 Knees to Elbows 3 Sandbag Cleans (light and focus on form) **2. Skill Work** 2 sets 10 PVC Pass Throughs...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10-15 minutes Hinshaw Warm-Up **2. Workout Prep** Every minute (3 sets) 100m Run * Start slow and build into a comfortable pace * Metcon Metcon (5 Rounds for distance) 5-4-3-2-1 minute Max Distance Run -Rest 1 minute Between sets- *Sub Max...Read More