Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility/Stretching
3×5 SingleArm KB Press (one knee up, one knee on the ground, hold KB by handle, point bottom of KB toward ceiling)
WupWOD (No Measure)
For Time:
400 m Run
25 Squats
20 Push-ups
15 Pull-ups
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
Snatch Balance w/3 sec pause at bottom of catch in full squat
Increase weight througout
Squat Snatch (1 x 1)
Build up to 1RM, then 5 reps at 95% of 1RM
EMOTM (12)
EMOTM 12 mins
odd – 30 sec max distance handstand walk
even – 30 sec AMRAP pistol squats
Metcon (No Measure)
Crossfit Black Ridge Thurs WOD