BLK LBL Fitness Club – Women’s CrossFit Warm-up (No Measure) 3:00 tabata jump rope into… 3 rounds 10 russian KB swings 10 jump squats (:01 pause at bottom) Power Clean (Every :45 x 10 sets, 3 TNG power cleans) Metcon (Time) partner workout in teams of 2… 8 rounds for time 200m run 150m row *partners alternate roundsRead more

BLK LBL Fitness Club – ZM:30 Warm-up (No Measure) 3 rounds tabata style (:20 on / :10 off) mov 1 – row (increase pace each round) mov 2 – russian KB swing (last round american swing) mov 3 – alt. goblet lunges Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 American KBS 14 cal row 14 alt. KB goblet lungesoptional finisher accumulate 3:00 hollow hold* *every time you break, perform 30 mountain climbersRead more

BLK LBL Fitness Club – Remix Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 American Kettlebell Swings 14 Cal. Row 14 Alt. KB Goblet Lunges Optional Finisher Metcon (No Measure) Accumulate 3:00 Hollow Hold* *Every time you break, perform 30 Mountain ClimbersRead more

BLK LBL Fitness Club – CrossFit® Warm-up (No Measure) EMOM x 8 Min 1: :50 row (increasing pace) Min 2: 5/5 single KB arnold press remaining time max burpees EMOM x 8 Min 1: 1 rope climb* Min 2: 3 KB strict press + 3 KB push press *choose the most challenging variation. advanced athletes should practice legless. Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 KB push press (53/35)|(35/26) 2 rope climbs 15/12 cal rowoptional finisher for quality 30 glute bridge ups R 30 glute bridge ups LRead more