CrossFit Black Ridge – CrossFit
Come early to warm-up and work on fundamentals.
Suggested warm-up:
5-10 mins foam rolling
5-10 mins specific mobility (bands/box stretching)
5-10 mins active stretching (dynamic – slow controlled movement)
5-10 mins monostructural movement (run/bike/row/DUs)
5-10 mins PVC pipe and Crossover Symmetry
15-20 mins barbell work/gymnastics practice
Metcon (AMRAP – Reps)
7 min AMRAP
5 HSPUs (25s and mat)
12 DB Front Rack Alt. Lunges 35/20
Rest 4 min
7 min AMRAP
5 Push Jerks 135/95
10 Box Jumps 30/24
Rest 4 min
7 min AMRAP
5 OHS 135/95
5 Ring Dips
We will work on push jerks for fundamental practice. Modify HSPUs with modified ROM or do DB push press. Modify Ring Dips with bands or do bar/box/bench dips.