CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION 4 AMRAP 5 DB Strict Press 10 Tuck-Ups
CrossFit Black Ridge – NC30 View Public Whiteboard Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Rock Paper Scissor” w/ Burpee Penalty! – Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Pace on Bike Then… 10 SETS, Changing Mov’t Every Interval (:20 WORK / :10 OFF)* Air Squats Mountain Climbers Push-ups Jumping Jacks Up Downs Strength Metcon (No Measure) EVERY 3:00 FOR 4 SETS :30 Hollow Hold From Rig :30 Hollow Body…