Saturday

Uncategorized

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES 1 – :30 Moderate Row → Row at workout pace 2 – :30 Up-Down w/step over the erg → Burpee over Erg 3 – :30 Moderate Bike → Bike at workout pace 4 – :30 Sit-Up Workout Metcon (No…

Saturday

Uncategorized

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Wall…