BLK LBL Fitness Club – Women’s CrossFit Warm-up (No Measure) 3:00 tabata jump rope into… 3 rounds 10 russian KB swings 10 jump squats (:01 pause at bottom) Power Clean (Every :45 x 10 sets, 3 TNG power cleans) Metcon (Time) partner workout in teams of 2… 8 rounds for time 200m run 150m row *partners alternate roundsRead more

BLK LBL Fitness Club – CrossFit® Warm-up (No Measure) EMOM x 8 Min 1: :50 row (increasing pace) Min 2: 5/5 single KB arnold press remaining time max burpees EMOM x 8 Min 1: 1 rope climb* Min 2: 3 KB strict press + 3 KB push press *choose the most challenging variation. advanced athletes should practice legless. Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 KB push press (53/35)|(35/26) 2 rope climbs 15/12 cal rowoptional finisher for quality 30 glute bridge ups R 30 glute bridge ups LRead more