CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m Jog Workout Metcon (Time) FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap- Optional Finisher Warm-up (No Measure) 2-3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead Hold Workout Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front Squats w/ Empty Barbell (:01 pause at bottom) 5 Up-Downs Over Rower (smooth & breath!)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -18:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-ups Recovery Workout Metcon (No Measure) EMOM x…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)* Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard Cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders…