BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)… 4 Rounds of each movement, :10 rest between movements. Tabata 1- Bike or Jumping Jacks (EZ) Tabata 2- Russian KB Swings Tabata 3- Bike or Mtn Climbers (Moderate) Tabata 4- Jumping Air Squats Tabata 5- Bike or High Knees in place (Hard) Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR REPS 1:00 KB Swings (53/35)|(35/26) 1:00 Box Jumps (24/20) 1:00 DB Squat Cleans (50/35)|(35/25) 1:00 Cal Bike or Row or Run -Rest 1:00 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Ground to Overhead 5/5 DB Upright Row 5/5 DB Single Arm Shoulder Press 5/5 Goblet Good Morning Workout “DOUBLE TROUBLE” (Time) FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set (Score is Time)Virtual = T2B substitute is VUps or Sit Ups Optional Finisher Metcon (No Measure) 3 SETS Max Set Tempo Push-ups (1111) Superset w/ Max Banded Tricep Extensions* -Rest 1:30 b/t Sets- *Attach light band to the rig and go for max set. If no Band, use a DB extended over head (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BODY FLOW… :30 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell or Single DB, perform… 10 Back Squats 8 Cossack Squats 6 Kang Squats 4 Tempo Back Squats (30X1) Strength Back Squat (5×5 (30X1)*) 5×5 (30X1)* Back Squat *Use 75-80% of 5RM for all sets. (Score is Load) Workout Metcon (Weight) E2MOM x 14 MINUTES 7 Back Squat (155/105)|(135/95) 7 Burpee Over Bar 7 Push Jerk (Score is Load) Virtual Crossfit Strength Metcon (No Measure) Glute Activation: 5 sets: 5 DB 1.5 Front Squat * :30 Glute Bridge Hold *Full front squat, up to half, back down to bottom of squat, and up to a standing position = 1 rep Virtual Workout – Limited Equipment Metcon (Weight) E2MOM x 14 MINUTES 7 DB Front Squat 7...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Backpack Hang Cleans 40 Mountain Climbers 60 Double Unders (Score is Total Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10/10 DB Hammer Curls 20 Alt. Deadbugs (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 200m Run (or 1:00 Cardio) 15 Backpack SDHP 20 Sit-Ups (Score is Time)Read more