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
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 DB Thrusters 10 Shoulder Taps 1:00 Plank Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 2-4-6-8-10…etc DB Hang Power Snatch (Alternating every rep) *After every set perform 10 DB front Squats...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10 Alt Shoulder Taps 5 Inch Worms + Push-Up 10 Alt Groiners Into… AMRAP x 4 MINUTES 100m Run 5 DB Bent over Rows 10 Push-Ups 10 Air Squats (2211) Skill Warm-up (No Measure) EMOM x 10 MINUTES...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 10 Alt Groiners 10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat Any time the song says “Bring Sally Up,” athletes stand up Strength...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… KB or DB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm, then repeat on the other side. Workout Metcon (Time)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row or Run 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 30/20 Cal Row or 400m Run 15 DB Deadlifts 50/35 12 DB Push-Ups (Score is Time) Finisher Metcon (No Measure) 2...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) or 200m run 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) or 200m run 10 Wall Ball or DB Front Squats 10 Wall Ball or DB Push Press 12/10 Cal Row...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 200m Run (Score...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 200m Run 10 Bootstrappers 10/10 Single Leg DB Deadlifts Workout Metcon (Time) 2 Rounds for time: 20 DB Deadlifts (AHAP) 800m Row or 4:00 Cardio 20 Burpees 10 Deadlifts 400m Run 10 Burpees -Rest 2:00- (Score is Time)Read More
