CrossFit Black Ridge – CrossFit
Metcon (No Measure)
Tabata 20 seconds on 10 seconds off for 4 rounds, change movements every interval.
-single leg V-ups
-russian twist 35/26kb
-hollow rocks
-static superman hold
Metcon (Time)
3 Rounds for time:
20 wall ball 20/14
30 front rack lunges 95/65
*12 minute time cap