BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball or DB Front Squats 5 Box Jumps -:30 Rest b/t...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Push Ups 5 Single DB Good Morning 10 DB Bent Over Rows 5 DB Slow RDL Workout Metcon (Weight) FOR QUALITY 21-15-12-9-6 DB Bent Over Rows 3-6-9-12-15...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike or Run 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) or Run 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP –...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 DB Deadlift 5 DB Muscle Clean 5 DB Front Squats Strength Front Squat (5-5-5-5-5-5-5) 7 Sets of 5 Reps DB Front Squat *:30 Plank Hold on DBs...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Jog 10 DB Deadlift 5 Push-Up to Pike 10 DB Strict Press Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 50 Jump Ropes (double or single unders) MIN 2 – 5 Walk out + 2 Push Ups (No Measure)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs then… 2 sets 10/10 SA DB Deadlift 10/10 SA Ground to overhead 10/10 OH Squat with single DB Workout Metcon...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row/bike or 400m Run 8 Burpees 20/17 Cal Row/bike or 300m Run 10 DB Deadlifts 15/12 Cal Row/bike or 200m Run 10 DB Power Cleans 10/8 Cal Row/bike or 100m Run 10 DB Front Squats 5 Cal...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit Thrus Workout Metcon (Time) FOR TIME 50 Double Unders 50 Sit-Ups 50...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Row/Run Increasing pace every :30 Into … 3 ROUNDS 10 DB Ground to Overhead 10 Bootstrappers 10/10 Moose Antlers 10 Air Squats Workout Metcon (AMRAP – Rounds) 20:00 AMRAP 800m Run 21 DB Squat Cleans 21 Sit Ups 400m Run 15 DB Squat Cleans...Read More
