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

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