CrossFit Black Ridge – CrossFit
Pls come early to warm up. WOD starts at 7:50 a.m.
Suggested warm up:
5-10 min foam rolling
5-10 min specific mobility
5-10 min active stretch
5-10 min row/run/bike
Crossover Symmetry Routine
5-10 min empty barbell work
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#