BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 DB Deadlifts 8 Bicep Curls 6 Strict Press 4 Hang Power Cleans Workout Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row or 800m Run 30 DB Push Jerks 30 DB Hang Power...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats Strength Metcon (Weight) E2MOM x 12 MINUTES 5 SA DB...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 DB Deadlifts 10 DB Shoulder Presses 10 Lunges :30 Alt. Plank Shoulder Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 10/10 Bulgarian Split Squats (holding DB at side) 10 Glute Bridges...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans (50/35)|(35/25) -Rest 1:30...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run Easy 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 100m Run Moderate pace 10 Up-Downs 10 Groiners Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ DBs… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Straight Leg Deadlift 7 Bent Over...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls* * Virtual use 2 DBs Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS...Read More
