BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Cal Bike or 100m Run 5 Push Up to Pike 8 Slow Scap Pull Ups or Push Ups 8 Slow DB Deadlifts Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace or Jog Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings * VIRTUAL = :20 Hollow Hold + 5 V Ups (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. Single DB Up-Downs (50/35)|(35/20) 25 Pull-Ups * * Virtual = Push Ups (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 EZ Pace Bike or Jog (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ Pace) or Jog 10 Walking Lunges 5/5 KB or DB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) or Jog 10 KB or DB Deadlift 5/5 KB or DB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) or Run 10 KBS :15 / :15 Front Rack Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53)|(53/35) 20 Russian KB Swing :30 KB Front Rack Hold (L) :30 KB Front Rack Hold (R) (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar ** Virtual = 10 Scap Push Ups + Plank hold MIN 3 – :25 Inch Worms / :25 Good Mornings MIN 4 – 10 Elbow Punches + 10 Strict Press MIN 5 – :25 High Skips / :25 Jumping Jacks MIN 6 – 10 Kipping Swings + Active Hang on Bar ** Virtual = 10 V Ups + Hollow rock hold Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 10:00 EMOM Min 1: 10 dbl DB Power Cleans Min 2: 8 Burpee Jump Over DB Workout Metcon (Time) FOR TIME 800m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps — PICK A SKILL YOU WANT TO WORK ON (No Measure) Workout Metcon (Time) EVERY 3:00 FOR 5 SETS 15 Burpees 30 Air Squats 50 Double Unders (Score is Total Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) On 3:00 x 5 Rounds 10 DB Push Press :30 OH Hold :30 Hollow Rock Hold Workout Metcon (Time) FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75)** Push Jerk** *Complete a 200m Run after each full set. VIRTUAL = Double DBs (Score is Time)Read more