CrossFit Black Ridge – CrossFit
As always, please come early to warm up. We will start the Partner WOD at 7:45am.
Suggested warm up:
5-10 mins foam roller
5-10 mins specific mobility
5- 10 mins active stretch
Crossover Symmetry Routine
5-10 mins Run/Row/Bike
5-10 mins empty barbell work
Metcon (AMRAP – Reps)
Barbell Cycling
16 min Partner AMRAP
100 Hang Power Cleans
100 Push Jerks
100 Deadlifts
100 Front Squats
135/95
Rest 6 mins
Gymnastics
16 min Partner AMRAP
100 Ring Dips
100 Pistols (one-legged squats)
100 Strict Pull-ups
Remaining time
Jumping Squats 75/55
Modify Ring Dips with box or bench dips/push-ups
Modify Pistols with Lunges
Modify Strict pull-ups with ring rows/barbell rows