BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-Worm Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 10-15m, Perform movement then Jog Back… Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back…...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 30 Burpees For Time* (increase pace every 10 burpees!) *Every 10 Burpees, perform 5 MB Thrusters Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 3-6-9-12-15 … Wall Balls Burpees -Rest 1:00 b/t Sets- *Pick up where you left...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 25ft. Toe walk 10 Alt. Lunges 25ft Heel walk 5/5 Side Plank Rotations 25ft. High knees 10 Bodyweight Good Mornings 25ft. Butt kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 30 Alt. Lunges 15 DB Push Press...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 500m Row (2 min max) into… 2 SETS… 50 Plate Hops 40 Mountain Climbers 30 Jumping Jacks (Clap overhead & behind the back) 20 Plate Ground to Overheads 10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge) Extended Warm-up Warm-up (No Measure)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 2 ROUNDS FOR QUALITY 4-6 Reps of Each Movement in Workout Workout (AMRAP – Reps) TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 — Box Jump (20) TABATA 2 — Push-Ups TABATA 3 — DB Bent Over Row (35/25)|(25/15)...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 30 Mountain Climbers 10 V-Ups 5 Push Ups Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Double-Under Practice Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 35 Double-Unders or 70 Single-Unders 25 Russian Kettlebell Swings 15...Read More