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 – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift 10 Alt. Lunges 10 Hollow Rocks 5 Russian Swings Rest 1:00 AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift High Pulls 10 Alt. Jumping Lunges 10 Russian Swings Workout Metcon (AMRAP – Rounds...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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 BB Deadlifts (or DB/Object) 5 Burpee Broad Jumps 10 BB/Object Front Squats 5 Inchworms 10 BB Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (5 Rounds for reps) 5 ROUNDS On the 3:30: 500m Row / 400m Run / 2:00...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups Workout Metcon (No Measure) EMOM x 5 MINUTES MIN 1 – 10 Wall...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS...Read More