BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/6 Cal Bike 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 Rest Workout Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball (30/20)|(20/15) Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk 8-12 Mins – Free Play / Coach GuidanceRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners 15ft Duck Walking Strength Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – Max Front Squats (155/105)|(115/75) MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow* *GHDSU OptionalScore is max total reps of FS & K2E combined.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded Shoulder Distraction from Rig (1:00/side) :20 Elbow Punches with Barbell Strength Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Workout Metcon (3 Rounds for time) 1. EVERY 2:00 FOR 2 SETS 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- 2. EVERY 2:00 FOR 2 SETS 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- 3. EVERY 2:00 FOR 2 SETS 35 Double Unders 9 Push Press (165/115)|(115/75)Score is your fastest time for each of the three intervals.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-up Workout Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees to Plate 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s PoseRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups 16 Double-UndersRead more