BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead (95/65)|(65/45) -Rest 3:00- AMRAP x 3 MINUTES Max Burpee to Target* *Ideal target height is 6″ above standing reachScore is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps. Optional Finisher Warm-up (No Measure) NOT FOR TIME 2-4-6-8-10-8-6-4-2* DB DBL Bicep Curls (35/25)|(25/15) DB DBL Bent Over Row *For both movements, both arms move at the same time.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise Workout Metcon (4 Rounds for reps) 4 SETS* 1:00 Russian KB Swings (70/53)|(53/35) 1:00 Box Jumps (24/20) 1:00 Plate OH Lunge (45/35)|(35/25) 1:00 Alt. V-Ups or Bicycle Crunches -Rest 1:30 b/t Sets- *Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds** Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat*Rest at Least 5:00 before Sprint Effort. NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTES Max Calorie Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L) Trunk Twist (R)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP** Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Workout Metcon (Time) FOR TIME 22-16-10 Up-Down Power Clean (135/95)|(95/65) -8:00 Time Cap- Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk, Wall Walk or HS Hold Practice & PlayRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + Jumping Jack in-sync* *1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total. NCFIT Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower*Score is mile time. Please also note the number of meters accomplished after the mile in the notes. **Rest at Least 5:00 before the Bodyweight AMRAP NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-upsRead more