CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In under 12 minutes “partner ab sesh..”
6 rounds: (3 each)
30 second elbow plank
20 second hang knee raised static hold 15/10 plate
10 hollow rocks
Metcon (Time)
10 rounds for time:
20 seconds wall sit
5 single arm thrusters 5R/arm 5L/arm 50/35DB
*20 minute time cap
*Do NOT drop dumbbell please!
*90 degree wall sit, keep ankle under the knee and hip crease below the knee to RX