CrossFit Black Ridge – CrossFit
Metcon (No Measure)
tabata core (3 rounds) 20/10 sec work to rest ratio
-elbow plank
-high plank
-hollow rock
-overhead bar hold 75/55
*alternate after every movement
Metcon (AMRAP – Reps)
tabata for 4 rounds: 20/10 sec work to rest ratio
-alternating jumping lunges
-overhead squats 75/55
-strict press 75/55
-barbell row 75/55
-rest one minute
*alternate after every movement