CrossFit Black Ridge – CrossFit
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Metcon (No Measure)
tabata 20/10 second, work rest ratio:
rotate movements for 3 rounds
-flutter kicks
-elbow plank
-hollow hold
-hand stand hold
Metcon (Time)
For time:
5 wall balls 20/14
5 kb swings 53/35
5 pullups
rest 1 minute
sets of 10
rest 1 minute
sets of 15
rest 1 minute
sets of 20
rest 1 minute
sets of 25
30 minute cap