BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Groiners 10 Alt. Samson Lunges 5 Push-Up to Pike Into … 3 ROUNDS 5 Double Push Up Burpees 1:00 CARDIO Strength Metcon (Weight) 12:00 EMOM Odd: 5 bench press increasing weight Even: 10 Ys, 10 Ts, 10 arrows with light plates...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :45 Deadbugs MIN 2 – :45 Inch Worms + Push-Up Into … EMOM x 4 MINUTES MIN 1 – :45 Scap Pull-Ups MIN 2 – :45 Hollow Body Hold Extended Warm-up Metcon (Weight) EMOM x 10 MINUTES MIN...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 4 Inch Worms 6 Bootstrappers 8 Groiners Into… AMRAP x 4 MINUTES 5 Med Ball Power Clean 5 Med Ball Lunges 5 Med Ball OH Press 20 Shoulder Taps Strength Every 1:30 for 12:00 5 Tempo Back Squats @3131 Workout Metcon (AMRAP –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up COVID Check Point (Calories) Daily TemperaturePlease get your temperature checked by a coach, and immediately record it Warm-up (No Measure) 1 ROUND 200m Run easy 10 BW Lunges 10 BB Good Morning Into… 1 ROUND 200m Moderate run 10 BW Lunge 10 BB Deadlift Into… 1 ROUND 200m...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Jog Into… AMRAP x 3 MINUTES 5 Up-Downs 10 Tuck Jumps 20 Crossbody Mountain Climbers Into… 1:00 Run (Hard) Extended Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1 – 12 Bent Over Rows with DBs Min 2 – :30 Box Jumps Min...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow DB RDL Workout Metcon (Time) FOR TIME* 100 Double Unders or 200 SU 600m Run 100 Double Unders 50 V Ups 100 Double Unders 50 Burpees *Every 2:00...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep Strength Metcon (No...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 6 Inch Worm + Push-Up 8/8 DB Arnold Press 10/10 DB Bent Over Row 12 Plank to Pike Strength Metcon (No Measure) 4 sets: 10/10 external shoulder rotations with light DB 10 Front Raises 10 Lateral Raises Workout Metcon (Time) FOR...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Up-Downs 10 Alt. High Skips Into… EMOM x 8 MINUTES MIN 1 – KB Deadlift MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up Workout Helen (Time) 3 Rounds for time of: 400m Run 21...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Strength Metcon (No Measure) 3 Rounds for quality: 10 alt DB Front Rack Lunges (increase weight if possible) 20 Glute Bridges (:05 Pause) 20 V Ups Workout Metcon (Time) 5 ROUNDS FOR...Read More