BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2 Rounds of each movement Into… 3 ROUNDS * 5 Snatch Grip Romanian DL 5 Hang High Pull...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo Deadlift 5/5 KB Strict Press 10 Push Up to Pike Workout...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping Air Squats...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)… 4 Rounds of each movement, :10 rest between movements. Tabata 1- Bike or Jumping Jacks (EZ) Tabata 2- Russian KB Swings Tabata 3- Bike or Mtn Climbers (Moderate) Tabata 4- Jumping Air Squats Tabata 5- Bike or High Knees in place...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Ground to Overhead 5/5 DB Upright Row 5/5 DB Single Arm Shoulder Press 5/5 Goblet Good Morning Workout “DOUBLE TROUBLE” (Time) FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set (Score is Time)Virtual = T2B...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BODY FLOW… :30 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell or Single DB, perform… 10 Back Squats 8 Cossack Squats 6 Kang Squats 4 Tempo Back Squats (30X1) Strength Back...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders (Score is Total Rounds...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2...Read More
