BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Pull Ups or Ring Rows 5 Push-Ups 10 Air Squats Following the Warm-Up go into your teaching of the Muscle Up. Workout “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned)* ZOOM class – MAX Burpees after mile “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps)ZOOM class – Up Down jump to 6″ target substitute for pull upsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 12/10 Cal Bike 10 Kip Swings 8 Knees to Chest 6/6 Single DB Deadlifts 4 Alt. Single DB Hang Muscle Clean Workout Metcon (Time) FOR TIME 25 Toes to Bar or Sit ups 25 DB Hang Power Cleans (50/35)|(35/20) 50/40 Cal Bike or 600m Run 50 DB Hang Power Cleans 50 Toes to Bar or Sit Ups 50/40 Cal Bike or 600m Run 25 DB Hang Power Cleans 25 Toes to Bar or Sit Ups (Score is Time) Finisher Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 V Ups SupermansRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12 HR Push-Ups 20 Air Squats* *Option to perform 12 Alt. Pistol Squats (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back and IT Band (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups * *Burpee Pull Ups or Banded Pull Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 PVC Pass Thrus 10/10 Around the World PVC Pass Thrus 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10 Bootstrappers Skill Metcon (No Measure) 4 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10/10 Bulgarian Split Squats OR 20 Alt Pistols (or practice) (No Measure) Workout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more