CrossFit Black Ridge – CrossFit
As always pls come early to warm-up. Suggested warm-up:
5-10 mins foam rolling
5-10 mins specific mobility (hips and shoulders)
5-10 mins active stretching (dynamic, slowly moving)
5-10 mins run, row or bike
Crossover Symmetry Routine
5-10 mins empty barbell work (Deadlift and Hang Power Snatch)
We will warm-up as a group from 7:30 to 7:40. We will cover WOD logistics and movement standards at 7:40 and clock starts at 7:50.
Metcon (AMRAP – Reps)
Perform 9 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of Deadlifts 225/155
30 seconds rest
30 seconds of Push-ups
30 seconds rest
30 seconds of Hang Power Snatches 75/55
30 seconds rest
30 seconds of DB Thrusters 35s/25s
30 seconds rest