BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Bike or Row or Run) …Increase Pacing Each Minute into… AMRAP x 4 MINUTES 5 Walk Out Push Ups 10 Slam Ball or Wall Ball Deadlifts 10 Up-Downs 5 Strict Pull-Up or Strict Ring Rows *From here, go into a movement...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Virtual Crossfit...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans or DB Squat Cleans 10 Scap Pull Ups 10 Kip Swings Or shoulder taps 10 Sit Ups Workout Metcon (Time) 3 SETS 800m Run 30 Wall Balls (20/14) or DB...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 CAP) 100m Row 10 Alt Groiners 10 Scap Push-Ups 10 Plank to Pike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row or 1:00 Air Squats + 1:00 Up Downs 30 Walking Lunges 30 Sit-Ups 400m Run 15...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2 Rounds of each movement Into… 3 ROUNDS * 5 Snatch Grip Romanian DL 5 Hang High Pull...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo Deadlift 5/5 KB Strict Press 10 Push Up to Pike Workout...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping Air Squats...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)… 4 Rounds of each movement, :10 rest between movements. Tabata 1- Bike or Jumping Jacks (EZ) Tabata 2- Russian KB Swings Tabata 3- Bike or Mtn Climbers (Moderate) Tabata 4- Jumping Air Squats Tabata 5- Bike or High Knees in place...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Ground to Overhead 5/5 DB Upright Row 5/5 DB Single Arm Shoulder Press 5/5 Goblet Good Morning Workout “DOUBLE TROUBLE” (Time) FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set (Score is Time)Virtual = T2B...Read More
