Daily Archives: October 7, 2019

Monday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 – Air Squats Movement 2 & 6 – High Knees (in place) Movement 3 & 7 – Alt. Step-Ups Movement 4 & 8 – Butt kickers (in…

Monday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the GWU, partner up and get into…