BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3) I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can record individual 3-Rep. But “Score” for team is the combined total. -Rest 5:00 before Part 2- Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 3… II. ON A 12:00 RUNNING CLOCK… Max Rounds of Cindy + Max Cals on Bike* 1 Round of Cindy is… 5 Push-ups 10 Pull-ups 15 Air Squats *Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -18:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-ups Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate Effort *This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. Cool Down Warm-up (No Measure) FOR RECOVERY 10:00 Foam Rolling 5:00 Upper Back & Lats 5:00 Quads & IT BandRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the top Strength Clean and Jerk (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Clean & Jerk *Power or Squat, Athlete Choice Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single Leg RDLs 8/8 Single Arm Front Rack Lunges Workout Metcon (Time) FOR TIME 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run 40 Double Unders 20 Single DB Step-Ups (50/35)|(35/25)|(24/20) -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single Leg Glute Bridge-UpRead more