BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 400m Run 75 D/U 10 Strict Chin-ups 25/20 Cal Row 10 Bench Press (135/95) 10 Ring Dips (OR 15 Bench Dips) 400m Run 150ft KB Farmer Carry (70s/53s) 10 Alt Step Back...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets: 1:00 Ski or 100m Runi (easy) 1:00 Row (easy) 5 Clean and Jerks (build in weight each set) **2. Workout Prep** 1 Set (at workout pace) 5 Calorie Ski or 100m Run (easy) 5 Calorie Row (easy) 2 Clean...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Shoulder Warmup -into- Hip Halo Warmup -into- 3-4 Rounds 15/12 Calorie Row (Increasing pace each round) 10-15 Banded Good Mornings 10-15 Russian Kettlebell Swings (moderate weight) 5 Inchworms 3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side) 3-5...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 100m Run 5 Sandbag Squats or Barbell Front Squats (lightweight) 10-sec Sandbag Front Hold or Front Rack Hold **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** “Floor is lava” (5 minutes) – 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. Strength Prep** Athletes have a 10 min...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 rounds (new round every 2 min) 8/7 Calorie Echo Bike or 10/8 Cal Row 5 Push-ups 4 Inchworms to seal pose 3 World’s greatest stretch (each side) **2. Strength Prep** Athletes will build to a heavy single-on bench press over...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8 minutes Max) 5 GHD’s to parallel (focus on leg extension) 3 Thrusters + 3 Back Squats (empty bar – build across) 4 Updowns to Seal Pose + Box Jump **2. Strength Prep** Athletes will...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 25/20 Cal Bike 15 Empty Barbell Front Rack Lunge (OR add light weight) 15 Slamballs (30/20) 25/20 Cal Row 15 Empty Barbell Curls (OR add light weight) 15 Empty Barbell Strict Press...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets (with a partner) 30 seconds on/30 seconds off Echo Bike (build up to workout pace) – into – 3 sets 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats – into – 5-minute Rope Climb Practice **2. Workout Prep** with...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Banded 7s – perform 7 reps of each movement – into – 2. Mayhem Hip Halo Activation 3. 22.1 Movement Prep/Activation and Increasing Heart Rate 3-4 Rounds :30 Cardio 1 Halfway Up the wall Walk Walk (practice your technique for the workout) 5 Single Arm Dumbbell RDL...Read More