BLK LBL Fitness Club – CrossFit® Warm-up COVID Check Point (Calories) Daily TemperaturePlease get your temperature checked by a coach, and immediately record it Warm-up (No Measure) 1 ROUND 200m Run easy 10 BW Lunges 10 BB Good Morning Into… 1 ROUND 200m Moderate run 10 BW Lunge 10 BB Deadlift Into… 1 ROUND 200m...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Jog Into… AMRAP x 3 MINUTES 5 Up-Downs 10 Tuck Jumps 20 Crossbody Mountain Climbers Into… 1:00 Run (Hard) Extended Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1 – 12 Bent Over Rows with DBs Min 2 – :30 Box Jumps Min...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow DB RDL Workout Metcon (Time) FOR TIME* 100 Double Unders or 200 SU 600m Run 100 Double Unders 50 V Ups 100 Double Unders 50 Burpees *Every 2:00...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep Strength Metcon (No...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 6 Inch Worm + Push-Up 8/8 DB Arnold Press 10/10 DB Bent Over Row 12 Plank to Pike Strength Metcon (No Measure) 4 sets: 10/10 external shoulder rotations with light DB 10 Front Raises 10 Lateral Raises Workout Metcon (Time) FOR...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Up-Downs 10 Alt. High Skips Into… EMOM x 8 MINUTES MIN 1 – KB Deadlift MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up Workout Helen (Time) 3 Rounds for time of: 400m Run 21...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… AMRAP x 6 MINUTES 3 Push up to Pike* 6/6 DB Deadlift 6 DB Front Squat 6/6 DB OH Press *Pause :02 at the top of the pike Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :45 DB Overhead...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10:00 Cap) SET 1… 10 Push-Up to Pike 10 Alt. Groiners 10 Jumping Air Squats SET 2… 10 Strict Press with DBsl 10 Slow Front Squats 10 Tuck-Ups SET 3… 10 DB Push Press 10 Fast Front Squats 10 V ups...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting position into… AMRAP x 4 MINUTES 10 Box Step Ups 5 Up Downs 5 Dbl...Read More
