BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm Ring Rows 5 Knee Push-Ups 10 Alt. Lunges 5 Plate Deadlifts :30 Plate Overhead Hold Metcon Metcon (3 Rounds for reps) 3 SETS :45 Max Rep Ring Rows -:15 Rest- :45 Max Rep Push-Ups -:15 Rest- :45 Max Plate Ground to Overhead -:15 Rest- :45 Max Rep Jumping Alt. Lunges -:15 Rest- -No Additional Rest b/t Sets- Optional Finisher Metcon (No Measure) 2-3 SETS 15 Clam Shells Each Side 15 Glute Bridge-Ups 15 Arm Haulers -Rest as needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear Crawl Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT Metcon Metcon (AMRAP – Rounds and Reps) 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 100m Sprint -Rest 1:00 b/t each AMRAP-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7/5 Cal Row 5 DB Burpees 10 Hollow Rocks or :20 Hollow Hold Metcon Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 14/12 Cal. Row MIN 2 – Max Hollow Hold MIN 3 – 8 DB Devil’s Press Optional Finisher Metcon (No Measure) 2-3 SETS 40 Weighted Russian Twists 10/10 Single Leg Glute Bridge-Ups 10 V-Ups/Tuck-UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Two Parts… 1.) 400m “Last Man Sprints” 2.) Play a Game! Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m. Optional Cool Down Metcon (No Measure) 5:00 Mobility/Stretch Session *Use bands and lacrosse balls to attack areas of concernRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total. Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Ground to Seated L MIN 2 – Ground to Seated R MIN 3 – Sit-up to Lunge L MIN 4 – Sit-up to Lunge R MIN 5 – Lunge to Stand L MIN 6 – Lunge to Stand R Skill Metcon (Weight) AMRAP x 6 MINUTES Full TGU Play!Score heaviest successful rep. Metcon Metcon (Time) 4 ROUNDS FOR TIME 20 Deadlift (115/75)|(95/65) 20 Front Rack Lunges 20 Sit-ups* *GHD OptionalRead more