CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs Strength Back Squat (1-1-1-1-1) Back Squat -Rest at Least…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Russian Kettlebell Swings 10 Jumping Air Squats 5/5 Single Leg Glute Bridge-Ups 5 Straight Arm Kettlebell Swings 5 High Pull + Punch Kettlebell Swings Workout Metcon (Time) 4 ROUNDS…