BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (3:00 total) 30 second Row (moderate)/ 30 second Row (easy) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang...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- 3 sets 2 Zombie Climbs or 5...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® 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