CrossFit Black Ridge – CrossFit
As always please come a little early to warm up and work on mobility.
Suggested warm-up:
5-10 mins foam roller
5-10 mins specific mobility
5-10 mins active/dynamic stretching
5-10 mins run/row/bike
Crossover Symmetry Routine
5-10 mins empty barbell/skill work (rope)
We will start the clock on the first WOD at 7:50 a.m. regardless of what time you arrive.
Metcon (AMRAP – Rounds and Reps)
Partner Barbell Cycling WOD
Alternate entire complex. One partner does entire complex.
Complex does not have to be unbroken.
1 Rd is entire complex. 12 reps in a round.
10 min Partner AMRAP
3 Deadlifts
3 Hang Squat Cleans
3 Thrusters
3 Overhead Squats
115/75
Rest 5 mins between WODs
Metcon (AMRAP – Rounds and Reps)
20 min Partner AMRAP
30 DB snatches 50/35
30 DB overhead lunges 50/35
30 CTB pull-ups
200 meter run (both partners run)
12 rope climbs
Do not start rope climbs until both partners are back from run.
Run counts as 1 rep. 103 reps in a round.