CrossFit Black Ridge – CrossFit
coaches spend 15 minutes on group mobility
Metcon (Time)
5 rounds of:
5 toes to bar
10 pushups
15 air squats
then:
1 mile run
100 ft handstand walk (RX plus)
then:
5 rounds of:
5 toes to bar
10 pushups
15 air squats
If the sidewalk is closed then run 800 meter twice