BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups or KB/DB shoulder shrugs 10 Kip Swings or 10 Fwd Arm Circles 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Bar Muscle-Up or Pull-Up Skill (No Measure) Virtual Skill Metcon (No Measure) Shoulder Strengthening 4 Sets 10 Front Raises holding 2.5-5# * immediately into 10 Lateral Raises Immediately into 10-20 Strict Press with light/moderate DBs Rest 1:00 *Should be LIGHT weight Workout Metcon (Time) FOR TIME 15 Bar Muscle-Ups or 15 Burpee Pull-Ups * 20 Single Arm KB Front Rack Lunge (53/35)|(35/26)** 50 Russian KB Swings 12 Bar Muscle-Ups or 12 Burpee Pull-Ups 20 Single Arm KB Front Rack Lunge 50 American KB Swings 9 Bar Muscle Ups or 9 Burpee Pull-Ups *If no pull up bar, do burpees **Perform all 20...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press or DB Strict Press 6 Medball Front Squats or DB Front Squats Strength Back Squat (5×3) 5×3 Back Squat* *Keep loading moderate to moderate-heavy. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 5 DB Front Squats at Slow tempo @3131 10/10 Fire Hydrants 10/10 Scorpions Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Wall Balls (20/14) or DB Thrusters 15 Lateral DB Box Step Overs (50/35)|(35/20)* 15 DB Push Press *20″ Box Height. Hold DBs “Suitcase” style. *If no box, suitcase lunges (Score is Time)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Bike or Row or Run) …Increase Pacing Each Minute into… AMRAP x 4 MINUTES 5 Walk Out Push Ups 10 Slam Ball or Wall Ball Deadlifts 10 Up-Downs 5 Strict Pull-Up or Strict Ring Rows *From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 30/25 Cal Bike or 400m Run 15 Ring Rows or 8/6 Pull Ups or 15 Bent Over Rows 30 Slam Balls (30/20)|(20/10) or DB thrusters 30 Plank Ball Taps (or DB taps) (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pigeon (L/R, 1:00/ea) 2:00 Saddle Stretch 2:00 Non-Active Squat Hold (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets on the 2:30 5/5 RDLs holding 2 DBs 15 Supermans :30 Hollow Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (225/155) 15 Burpees Over Bar (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY* 1:00 Slow Bike, Walk, or Row 4:00 of Flow Stretching 1:00 Slow Bike, Walk, or Row *Nasal Breathing Only. Suggested Flow… (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans or DB Squat Cleans 10 Scap Pull Ups 10 Kip Swings Or shoulder taps 10 Sit Ups Workout Metcon (Time) 3 SETS 800m Run 30 Wall Balls (20/14) or DB Thrusters 15 Toes To Bar or Sit Ups -Rest 2:00 b/t Sets- (Score is Total Time)Read more