CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow Rocks Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… C2B & Bar…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Ring Support Push-ups → Dip Negatives 10 Scap Pull-ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes on a Bike or Rower then… AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings :30 KB Goblet Squat Hold Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell…