CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your…