BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 5:00 Bike :30 Hard/:30EZ Then… AMRAP x 5 MINUTES 5/5 SA DB Deadlift 10 Single DB Hang G2O* 5/5 SA DB Front Squat *hold DB with both hands Metcon Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 4 MINUTES 10 Cal Bike 5...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 15 Plate G2OH (25/15) 7 Plate Thrusters -into- 2 Rounds 30 Mountain Climbers 10 Push-ups or Knee Push-ups 2 Wall Walk Skill Metcon (No Measure) SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2...Read More

BLK LBL Fitness Club – Remix Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14...Read More

BLK LBL Fitness Club – Mini Machines Summer Camp Warm-up (No Measure) 6:00 EMOM Min 1: shuttle run 50 sec Min 2: 30 sec Wall balls 3 Rds: 10 PVC Strict Press 10 PVC back Rack Lung s Strength/Skill EMOM x 10 MINUTES Odd: 5-10 Back Squats Even: 5-10 Strict Pull-ups or Ring Rows Metcon...Read More

BLK LBL Fitness Club – Women’s CrossFit Warm-up (No Measure) 3:00 tabata jump rope into… 3 rounds 10 russian KB swings 10 jump squats (:01 pause at bottom) Power Clean (Every :45 x 10 sets, 3 TNG power cleans) Metcon (Time) partner workout in teams of 2… 8 rounds for time 200m run 150m row...Read More

BLK LBL Fitness Club – ZM:30 Warm-up (No Measure) 3 rounds tabata style (:20 on / :10 off) mov 1 – row (increase pace each round) mov 2 – russian KB swing (last round american swing) mov 3 – alt. goblet lunges Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 American KBS 14...Read More

BLK LBL Fitness Club – CrossFit® Warm-up (No Measure) EMOM x 8 Min 1: :50 row (increasing pace) Min 2: 5/5 single KB arnold press remaining time max burpees EMOM x 8 Min 1: 1 rope climb* Min 2: 3 KB strict press + 3 KB push press *choose the most challenging variation. advanced athletes...Read More