Daily Archives: September 17, 2019

Tuesday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow Rocks Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… C2B & Bar…

Tuesday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP…