CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5 DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete… 3 Rounds with heavier…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attempts Workout Metcon (Time) FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes face each other with about 1ft between them, hands up overhead, active shoulders.…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Alt. Box Step-Overs MOVEMENT 2 – Up-Downs MOVEMENT 3 – Push-Ups (on or off knees) MOVEMENT 4 – Jumping Alt. Lunges Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :40 Max…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 1:00 Flow Slow Through Each… 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into… 10 Tempo Good Morning (20×1) 30 Mountain Climbers +5/5 Single Arm Ring Row 10 Tempo Sumo Deadlifts (20×1) 1:00 Front Plank + 5/5 Single…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 25ft High Knees 25ft Butt Kickers 10 Tuck-Ups → 5 V-Ups 5 Med. Ball Deadlifts + 5 Med. Ball Squats → 5 Squat Cleans 10 Up-Downs → 5 Burpees Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS, 7-10 Reps Each Cal Row (stays same each round) Squat → FS → OHS (pvc) Push-up→ Ring Support →…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-8-12-16… Cal Row DBL KB Suitcase Deadlift Ring Rows
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind The Neck Presses w/ Sn. Grip 6/6 DB Hang Muscle Snatch 2 ROUNDS OF… 10 Barbell…