BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch +...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Skill Metcon (No Measure) EMOM x 16 MINUTES Min 1 –...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Push Ups 10 V Ups Into… ON A 7:00 CLOCK… 2:00 Run 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Burpee remaining time *Lunge and twist towards front leg **10...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR TIME* Day 1 – 100m Run Day 2 – Power Clean (185/125)|(135/95) Day...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down 10 V Ups 10 Jumping Air Squats Strength Metcon (Weight) EVERY 1:30 x 10 SETS 5 “silent” Tempo Deadlifts @3030 * *Done so slowly and controlled that one cannot hear bar touch ground (No Measure) Workout...Read More