BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- 3 sets 5 Synchro Knees to Elbows 5 Synchro Lunge Steps (each side) 5 Single Arm DB Strict Press (light weight -each side) 5 Single Arm Split Jerk (each – focus on footwork and...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (3 Rounds for time) 3 Rounds 400m Run 10 Bench Press 135/95 10 Strict Pull-Ups -Rest 3:00- 3 Rounds 20/15 Cal Bike 10 Hang DB Cleans 50/35 10 DB Front Squats 50/35 -Rest 3:00- 1 Round 600m Run 15 Bench Press 15 Strict Pull-Ups 30 Cal Bike...Read More