BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Strength Metcon (No Measure) 3 Rounds for quality: 10 alt DB Front Rack Lunges (increase weight if possible) 20 Glute Bridges (:05 Pause) 20 V Ups Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Back Rack Lunges (115/75)|(75/55) 9 Thrusters (Front or Back) 6 Burpees Over Bar (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Run Into… AMRAP x 6 MINUTES 3 Push up to Pike* 6/6 DB Deadlift 6 DB Front Squat 6/6 DB OH Press *Pause :02 at the top of the pike Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice* Min 2 – :45 EZ Pace Jog *Athlete Choice for practicing overhead strength and stability (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 400m Row 10 Hand release Push-Up 20 Alt. DB Snatch (50/35)|(35/25) 20 Single DB thruster (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10:00 Cap) SET 1… 10 Push-Up to Pike 10 Alt. Groiners 10 Jumping Air Squats SET 2… 10 Strict Press with DBsl 10 Slow Front Squats 10 Tuck-Ups SET 3… 10 DB Push Press 10 Fast Front Squats 10 V ups Workout Metcon (Time) 8 ROUNDS FOR TIME 8 DB Push Press 10 V Ups 12 DB Thrusters -Hard Cap 18:00- (Score is Time) Optional Finisher Metcon (No Measure) 3-4 SETS 1 Set of “21s”* 10/10 Single Leg Glute Bridge** *21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell) **Empty Barbell Resting on Hips (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting position into… AMRAP x 4 MINUTES 10 Box Step Ups 5 Up Downs 5 Dbl DB Deadlift 5 DB Hang Power Cleans Into… 200m Run Workout Metcon (AMRAP – Reps) 5 SETS FOR REPS 1:00 Max DB Up Down + Power Clean (50/35)|(35/25) 1:00 Max DB Front Rack Hold 1:00 Max Box Jumps (24/20) 3:00 to Run 400m* *Rest remainder of the 3:00 before starting the next set. (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 DB Thrusters 10 Shoulder Taps 1:00 Plank Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 2-4-6-8-10…etc DB Hang Power Snatch (Alternating every rep) *After every set perform 10 DB front Squats (Score is Rounds + Reps) Finisher Metcon (No Measure) 2 Rds On your own: 400m Jog 2:00 StretchRead more