CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 25 Cal Bike @80-90% -Rest 2:30 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 8/6 Cal Row 6/6 SA KB Deadlifts → 6/6 SA RKBS → 6/6 KB Strict Press 12 Tuck-ups → 12 Alt. V-ups → 12 Knees to Chest Strength KB Clean & Press (1×5) 7 MINUTES TO BUILD TO……
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Bike (Legs Only) 50ft. High Knees :30 Bike (Arms Only) 50ft. Straight Leg Kicks :30 Bike (Arms + Legs) 200m Jog Workout Metcon (Calories) NOT FOR TIME* 400m Run into… 10 ROUNDS :15 Max Calorie Bike :45 Easy Pedal into……
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Burpees STATION 2 1:00 Fast Pedal :30 Slow Pedal STATION 3 Plate Ground to OH STATION 4 1:00 Fast Pedal :30 Slow Pedal
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 15 rounds -1 squat clean *Build to a 1RM throughout the WOD, 2 scores today… 1 is heaviest single and 2 is total bar weight lifted through 15 reps Squat Clean (1 rep max)