BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) or Jog MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Strength Front Squat (5×3) 5×3 Tempo Front Squat (3111) *Use the same weight across...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) :30 Quad Stretch :30 Leg Kicks :30 Butt Kickers :30 High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run Workout Metcon (Time) FOR TIME 800m Run 30 Sit-Ups 15/15 KB Hang Snatch (53/35)|(35/26)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional Warm Up…not looking for max rounds Workout Metcon (Time) FOR...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up Downs 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row or 200m Run 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups or KB/DB shoulder shrugs 10 Kip Swings or 10 Fwd Arm Circles 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Up or Pull-Up Skill (No Measure)...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press or DB Strict Press 6 Medball Front Squats or DB Front Squats Strength Back Squat (5×3) 5×3 Back Squat*...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Bike or Row or Run) …Increase Pacing Each Minute into… AMRAP x 4 MINUTES 5 Walk Out Push Ups 10 Slam Ball or Wall Ball Deadlifts 10 Up-Downs 5 Strict Pull-Up or Strict Ring Rows *From here, go into a movement...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Virtual Crossfit...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans or DB Squat Cleans 10 Scap Pull Ups 10 Kip Swings Or shoulder taps 10 Sit Ups Workout Metcon (Time) 3 SETS 800m Run 30 Wall Balls (20/14) or DB...Read More
