BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 25ft. Toe walk 10 Alt. Lunges 25ft Heel walk 5/5 Side Plank Rotations 25ft. High knees 10 Bodyweight Good Mornings 25ft. Butt kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 30 Alt. Lunges 15 DB Push Press :30 Plank HoldRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 500m Row (2 min max) into… 2 SETS… 50 Plate Hops 40 Mountain Climbers 30 Jumping Jacks (Clap overhead & behind the back) 20 Plate Ground to Overheads 10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge) Extended Warm-up Warm-up (No Measure) 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups. SET 1 – Empty Barbell SET 2 – Building Weight SET 3 – Workout Weight Workout Metcon (Time) FOR TIME 1000m Row 800m Run 50 KB Swing (53/35)|(35/26) 40 Push Press (115/75)|(95/65) 500m Row 400m Run 25 KB Swing 20 Push Press -25:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! Then… 2 ROUNDS FOR QUALITY 4-6 Reps of Each Movement in Workout Workout (AMRAP – Reps) TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 — Box Jump (20) TABATA 2 — Push-Ups TABATA 3 — DB Bent Over Row (35/25)|(25/15) TABATA 4 — Slam Ball (20/15)|(15/10) TABATA 5 — Strict Hollow Flutter KicksScore is total reps. Hollow Flutters should be counted 1L/1R = 1 rep. Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 30 Mountain Climbers 10 V-Ups 5 Push Ups Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Double-Under Practice Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 35 Double-Unders or 70 Single-Unders 25 Russian Kettlebell Swings 15 Up-DownsRead more