BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon (Time) 5 SETS 50 Double Unders or Single Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL DB Front Rack Hold (50/35)|(35/25) :30 DBL DB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike or Run 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) or Run 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 4-6-8-10 and so on… V Ups Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set or 200m Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 DB Deadlift 5 DB Muscle Clean 5 DB Front Squats Strength Front Squat (5-5-5-5-5-5-5) 7 Sets of 5 Reps DB Front Squat *:30 Plank Hold on DBs (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 12 MINUTES 200m Run Max DB Squat Cleans (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Jog 10 DB Deadlift 5 Push-Up to Pike 10 DB Strict Press Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 50 Jump Ropes (double or single unders) MIN 2 – 5 Walk out + 2 Push Ups (No Measure) Workout Metcon (Time) 3 ROUNDS FOR TIME 30 DB Power Cleans 10 DB Push Press 200m Run 15 Push-Ups (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs then… 2 sets 10/10 SA DB Deadlift 10/10 SA Ground to overhead 10/10 OH Squat with single DB Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Right Arm DB Power Snatch 3 Right Arm Overhead Squats 3 Left Arm DB Power Snatch 3 Left Arm Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets- (Score is Rounds + Reps) Finisher Core Finisher (No Measure) 3 Rds on 3:00: 10 V Ups :30 Hollow Rock Hold 10 Supermans :30 Push Up Plank HoldRead more