Daily Archives: September 15, 2019

Sunday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press…

Sunday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt.…