BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) **2. Strength Prep** Athletes should be using a heavyweight for...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 30-sec row/bike (easy pace) 30-sec single/double unders 3 World’s Greatest Stretch (each side) 3 Tempo Back Squats (Build in weight/stay light) **2. Strength Prep** Use a heavyweight on sets to allow solid focus...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 20 Cal Row 10 DB Bench Press (50s/35s) 10 Ring Dips or (15 Bench Dips) 20 Cal Bike 10 Strict Pull Ups 10 DB Bent Over Rows 20 Cal Ski or (50 Double Unders) 5 Wall Walks 10 DB Push...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 on Each Machine (moderate pace) (Ski, Bike, Row) – into – 3 sets 10 Sit-Ups 25m Empty Sled Push 8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight) **2. Workout Prep** with Partner 30 Second Ski (Sametime) 10 Synchro Alternating...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® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2-minute Machine – into – 3 sets 10 Box Step Ups (total) 10 Ring Rows 10 Kip Swings 10 Wall Ball Push Press (no throw) **2. Workout Prep** With Partner 3 sets 4 Dumbbell Walking Lunge (together) 4 Pull-Ups (each) 4...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Tabata Echo Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – 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....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- 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