CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3 2:00 Max DB Swing 1:00 Rest 2:00 Max DB…
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) 4 SETS FOR QUALITY 15 Cal Bike 15 Ring Rows 15 GHD Sit-ups 15 Cal Row 15 Tall Step-Ups (30/20) -1:30 Walking Rest b/t Rounds- B. 60:00 GPP Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND…
CrossFit Black Ridge – NC30 View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP IN TEAMS OF 2… AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round) Partner 1, complete 1 Round of… 5/5 DB Strict Press 5/5 Single DB Front Rack Lunge 5/5 Single Leg DB RDLs 3…