CrossFit Black Ridge – CrossFit
As always please come early to warm-up. We will be starting the WOD at 7:45 am and capping the workout at 40 minutes so as not to run into SEAL training at 8:30 am.
Suggested warm-up:
5-10 mins foam roller
5-10 mins specific mobility (ankles, hips and shoulders)
5-10 mins active dynamic stretching
5-10 mins run, row or bike
Crossover Symmetry Routine
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#