Thursday

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CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Deadlifts KB 10 Med ball Thrusters Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect…

Thursday

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CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog. High Knees Butt Kickers Walking Lunge w/…