CrossFit Black Ridge – CrossFit
As always please come early to warm up. Suggested warm-up:
5-10 mins Foam Roller
5-10 mins specific mobility
5-10 mins active stretch
5-10 mins run/row/bike
Crossover Symmetry Routine
5-10 mins empty barbell work
5-10 mins skill work (handstand/rings)
WOD will start at 7:50 a.m.
Metcon (AMRAP – Reps)
Partner WOD for total reps
9 min AMRAP
6 wall walks (nose to wall-control to the ground)
24 back squats 135/95
rest 2 mins
9 min AMRAP
12 ring dips (shoulders below elbows)
18 front squats 135/95
rest 2 mins
9 min AMRAP
10 thrusters 135/95
20 sumo deadlifts 135/95
Partition reps as needed
Score is total reps from 3 AMRAPS
Groups will start on different AMRAPS for most effective use of equipment and space.