CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull Rowing (:03 on the way in)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 Deadlifts Skill Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 3 Push-Thru*…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to Overhead Workout Metcon (AMRAP –…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!) 10 Steps Bear Crawl Forward (slow & intentional) 10 Steps Bear Crawl Backward (slow & intentional) 10 DBL DB Strict Press (from lunge stance, switch forward leg…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks* *Start in plank jump the feet up to…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 Lunges Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 3000m Row** *While partner 1 rows, partner 2 holds a plank **Switch Every 250m Plank Hold Options… Forearm Top of Push-Up…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Med ball GTOH -Rest 2:00- AMRAP x 15 MINUTES P1 –…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs…