CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows MOVEMENT 4 – Bike Workout Metcon (AMRAP – Rounds and Reps)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 5/5 Single Arm DB Front Squats 5 Tall Planks to Down Dog 5/5 Single Arm DB Push Press 5/5 Moose Antlers 5/5 Single Arm DB Thrusters 100m Jog Workout Metcon (6 Rounds for reps) EVERY 3:00 FOR 6 SETS…
CrossFit Black Ridge – CrossFit Classes at 7:30 and 9:30 only. Happy Labor day View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 2 … 3 SETS AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Deadlift (1×3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain Climbers
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 20 Hollow Rocks
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg Swings Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES…