BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3) I. ON...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -18:00 Hard Cap-Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-ups Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the top...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain ClimbersRead More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 20 Hollow RocksRead More