CrossFit Black Ridge – CrossFit
As always, please come early to warm-up. Suggested warm-up:
5-10 mins foam roller/lacrosse ball
5-10 mins specific mobility (hips and shoulders)
5-10 mins active/dynamic stretching
5-10 mins run, bike or row
Crossover Symmetry Routine
5-10 mins empty barbell work/skill work (rope)
WOD will start no later than 8 a.m. regardless of how ready you are.
Metcon (AMRAP – Reps)
3 Partner AMRAPS with rest in between to regroup and transition. Class will be split up into thirds, each starting on a different AMRAP. One partner moves at a time. Partition reps as needed.
9 min AMRAP
40 WBs 20/14
8 rope climbs
Rest 3 mins
9 min AMRAP
24 KB swings 53/35
24 Alt OH KB lunges 53/35
Rest 3 mins
9 min AMRAP
24 TTB
24 Front Squats 115/75