BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump Overs Workout Metcon (Distance) EMOM x 18 MINUTES MIN 1 – :45 Row* MIN 2 – 15 DB Push Press MIN 3 – 10 Box Jump Overs *Try to keep row below 28 Strokes Per MinuteScore is the furthest distance rowed in :45Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) PARTNER WARM-UP (TEAMS OF 2) 200m Partner Slam Ball Run (partners can switch carrying the slam ball any way) 1 ROUND EACH* P1: 10 Burpees w/Jump over the Slam Ball P2: Alt. Bodyweight Reverse Lunges *P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch! Skill Warm-up (No Measure) ON A 5 MINUTE RUNNING CLOCK … Double-Under Practice Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Slam Balls 20 Slam Ball Alt. Reverse Lunges 30 Double-UndersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (7 MIN CAP) 10 Strokes, Drill #1 5 Inch Worms w/push-up 10 Strokes, Drill #2 10 Glute Bridge-Ups 10 Strokes, Drill #3 10 Ring Rows 10 Strokes, Drill #4 Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter Row :30 Rest -Rest 2:00- 4 SETS :30 Max Meter Row :30 Rest *For both efforts, set the rower to :30 on / :30 intervals for 4 Sets. Optional Finisher Warm-up (No Measure) 2 SETS 5-8 Rower Pike Ups 5-8 Rower Hamstring Curls 1:00 Post-Workout Row Cool DownRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push Jerks Workout Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutesRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB Push Press 10 Alt Jumping Lunges Then: 20 Shoulder Taps 10 BB Push Jerks 10 Alt Jumping Lunges Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to “Moderate-Heavy” Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 4 Jerks (155/105)|(115/75) 4 Lateral Burpee Over Bar -Rest 2:00- AMRAP x 3 MINUTES 3 Jerks (135/95)|(95/65) 3 Lateral Burpee Over Bar Optional Cool Down Warm-up (No Measure) FOR RECOVERY...Read more