BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)|(14/10)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. **10’/9′ for M/FWZA Adjusted Version: FOR TIME 100 Wall Balls (14/10) 50 Butterfly Weighted Sit Up (14/10) -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. Please see the official WZA...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate) :30s Row 20 Jumping Lunges / Jumping Squats :30s Bike Workout Metcon (Time) FOR TIME 800m Run -Rest 3:00- 1000m Row -Rest 3:00- 50 Cal Bike -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a game! Then… Afterwards, go immediately into … 2 ROUNDS 5 Glute Bridge-Ups 5/5 Single Arm Russian KBS 15 Single-Unders > Double-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/10 Single Arm KB Suitcase Deadlifts 20 Russian KBS 20 Double-Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Alt. KB Plank Taps 40 Russian TwistsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 8/8 Split Squats → 10 Alt. DB Reverse Lunges 5 Cal. Bike 8 Dip to Stand against a wall* → 10 DB Push Press 5 Cal. Row Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 100m Sprint MIN 2 – 16 Alt. DB Reverse Lunges MIN 3 – 10 Cal. Bike MIN 4 – 16 DB Push Press MIN 5 – 10 Cal. RowRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5/5 Single Arm Ring Rows 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Burpees 6 Ring Rows or 6 DB Bent Over Row 9 Wall Balls -Rest 2:00 b/t Sets-Read more