Friday
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push Press
Friday
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 30 Up-Down Box Jump Overs (24/20) 30 Hand Release Push-ups 20 C2B Pull-ups 20 Slam Balls (30/20) 10 DB Manmakers (40/30) 10 Bar Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling…
Friday
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause) 5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause) 5 Med Ball Thrusters → 5 Wall Balls…
Friday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…
Friday
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 – 8 Hang…