Daily Archives: October 9, 2019

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CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-Ups Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – Max KB Goblet…

Wednesday

UncategorizedBy October 9, 2019

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more…