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
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Hops MOVT 4- Plate Sit-Ups (press plate to...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP...Read More
BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 2:00 Bike or Run 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell or DB Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row/Run/Bike 10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups 8 KB/BP Deadlifts 8/8 Single Arm Russian Kettlebell/Backpack Swing Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 8 Wall Balls + 8 Push-ups...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 Rounds, Increasing Effort Each Round 100m Run 10 Alt. Box Step Ups > Box Jumps (at halfway point) 10 Wide Grip Behind Neck Push Press w/Barbell or DB Push Press 5 Jumping Air Squats Workout Metcon (Time) FOR TIME 40 BB or Double DB...Read More
