BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Cal Bike or 100m Run 5 Push Up to Pike 8 Slow Scap Pull Ups or Push Ups 8 Slow DB Deadlifts Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace or...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ Pace) or Jog 10 Walking Lunges 5/5 KB or DB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) or Jog 10 KB or DB Deadlift 5/5 KB or DB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) or...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar ** Virtual = 10 Scap Push Ups + Plank hold MIN 3 – :25 Inch Worms / :25 Good Mornings...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) or KBS 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups* 30 Kettlebell...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Up-Down Over Bar MIN 2 – :50 Front Rack Lunges...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS 10 Snatch Deadlifts 10 Hang Muscle Snatches 20 Double Unders * Virtual use a PVC Pipe...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into… 1 ROUND 5/5 DB Windmills 10 Single DB Burpees 10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to Bar or V Ups 25 Slam Balls (30/20)|(20/10) or DB...Read More