BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups or 10 DB Bent Over Rows 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 200m Run or 1:00 Movement 20 Hollow Rocks 5 BB Snatch Grip Deadlift or 10 DB Deadlifts 5 BB Hang Muscle Snatch or 5/5 SA DB Snatch 5 BB Behind the Neck Push Press or 5 DB Push Press Workout Metcon...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 9:00 EMOM Min 1: 20 Mountain Climbers + 5 Push Ups Min 2: 20 DU or SU + 10 Jump Squats MIn 3: 10 PVC or BB good mornings + 5 Up Downs Workout Metcon (Time) Support Your Local Box Workout #2 For Time: 100...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1 – :45 Bike / Run Min 2 – 8/8 BB or DB Single-Leg RDL Min 3 – :45 Plank MIn 4 – 5 BB or DB Deadlifts + 5 Power Cleans Workout The Chief (AMRAP – Reps) 5 Rounds...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run or Move for 2:00 Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings or 10 Hollow Rocks 8 Goblet Step Overs or Step...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Set up a rower and grab a plate/DB/backpack EMOM x 3 MINUTES Min 1 – Legs only row (:30- :45) or High Knees Min 2 – Arms only row (:30- :45) or Butt Kickers Min 3 – Full strokes or Sumo Deadlift High Pulls Into...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 10:00 EMOM Min 1: 5 Strict Pull-up / Bent Over Row (HEAVY) Min 2: 5 Strict...Read More
