CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs 5 Should Driven Kips 7 DB Up-Down to OH (as you come up snatch DB…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – KB Sumo Deadlifts → KB Upright Rows Movement 2 – Single-Unders → Double-Unders Movement 3 – Med. Ball Front Squats → Med. Ball Push Press Movement 4 – Alt. Spidermans → Bootstrappers* *Bootstrappers: Begin on…