Daily Archives: April 20, 2018

180421

CrossFit Black Ridge – CrossFit Please come early and warm-up prior to class. We will do a short group warm-up and work on our Front Squat for our foundational movement practice. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (focus hips, ankles, and shoulders) 5-10 mins dynamic stretching 5-10 mins run, row, or…

180420

CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) In teams of 4-5 30 minutes team row for max calories 17/13 calorie row-men/women 200 meter run then: max team burpees *everyone starts off the rower Metcon (AMRAP – Reps) Max burpees team total scored here: Burpees are started when a teammate comes back from…