BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (10 minutes) 30 second Echo Bike 10 PVC Pass-Through 5 PVC Around the Worlds (each side) 5 Seal Pose/Down Dog Transitions 5 Synchro wall balls **2. Workout Prep** 2 sets 15 Second Bike (workout pace) (each) 5 Synchro Wall...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 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 5 Back Squats (empty bar- build across sets) 5 Stepback Lunges (each side) 5...Read More
BLK LBL Fitness Club – CrossFit® Warm-up 50′ Banded Side Steps 50′ Monster Walks 10 Banded Glute Bridges 10 Banded Single Leg Glute Bridge Right 10 Band Single Leg Glute Brdge Left -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00...Read More