BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Row/Run Increasing pace every :30 Into … 3 ROUNDS 10 DB Ground to Overhead 10 Bootstrappers 10/10 Moose Antlers 10 Air Squats Workout Metcon (AMRAP – Rounds) 20:00 AMRAP 800m Run 21 DB Squat Cleans 21 Sit Ups 400m Run 15 DB Squat Cleans 15 Sit Ups 200m Run 9 DB Squat Cleans 9 Sit Ups Finisher Metcon (No Measure) FOR QUALITY 4:00 Max Hollow Hold* *Every time you rest, complete 10 Alt. Single Leg V-Ups (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS or DB swings 7 Shoulder to Overhead 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* DB Front Squat (As heavy as possible) :30 Wall sit after each (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 7 DB Front Squats 7 V Ups 7 KBS or DB swings 7 Push-ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow Rock Skill Metcon (No Measure) EVERY 2:00 FOR 5 SETS… 3 Rds of DB Complex* 100m Jog *Complex is: 1 deadlift + 1 hang power clean + 1 Push Press + 1 Thruster (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 12 DB Ground to Overhead 12 Box Jumps (20) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 DB Thrusters 9 Box Jumps (24/20) 75m Run -Rest 1:00- AMRAP x 5 MINUTES 6 DB Devils Press 6 Box Jumps (30/24) 50m Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run 3 Rds: 5 walk out push ups 10 press ups 15 Jump Squats :30 Hollow rock hold Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike or Run MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Alt. DB Snatch (50/35) MIN 4 – :25 DB Strict Press L / :25 DB Strict Press R MIN 5 – Walking Rest (No Measure) Finisher Metcon (No Measure) 5 Sets 10 Slow Hollow Rock 10 V Ups -:30 rest- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move into a simple Squat prep session followed by your teaching… Workout Metcon (Time) FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls (No Measure)Read more