BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Up...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB or PVC Cossack Squats 10 Kang Squats 10 Push-Up to Pike Strength Metcon (No Measure) 12:00 EMOM Min 1: 10 Slow Bicep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Run Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 800 m Run 50 Single DB Thruster (50/35)|(35/25) 30 V Ups -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Deadlifts 5 Good Mornings with 1 DB behind neck 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB Swings Workout Metcon (No Measure) EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Workout Metcon (AMRAP – Reps) 2 Rounds ON A 12:00 RUNNING CLOCK… 800m Run or...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Lying Banded Hamstring Stretch (R) / (L)* :30 Alt Groiners *Band around midfoot, lay back and extend banded leg up leaving other leg on the ground AMRAP x 7 MINUTES 10 Scap Push-Ups 10 Single DB Sumo Deadlift 20 High Knees in...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks or walk out push ups 10 DB Plank Taps 6/6 DB Arnold Press 8 Up Downs Workout Metcon (No Measure) EMOM x 15 MINUTES* Min 1 – 12 DB Curl and Strict Press Min 2 – 12 Alt DB Snatches...Read More