Daily Archives: November 15, 2019

Friday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m…

Friday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations – 6:00 Time Cap – Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15 DB Deadlifts MIN 2 – 200m Run MIN 3…