Daily Archives: November 1, 2019

Friday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5…

Friday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate) Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run