CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a game! Then… Afterwards, go immediately into … 2 ROUNDS 5 Glute Bridge-Ups 5/5 Single Arm Russian KBS 15 Single-Unders > Double-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/10 Single Arm KB Suitcase Deadlifts 20 Russian KBS…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 8/8 Split Squats → 10 Alt. DB Reverse Lunges 5 Cal. Bike 8 Dip to Stand against a wall* → 10 DB Push Press 5 Cal. Row Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 100m…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5/5 Single Arm Ring Rows 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Burpees 6 Ring Rows or…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 25m Walking Lunges 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats 10 Russian KB Swings – 1:00 Rest b/t Rounds – Warm-up Strength Back Rack Lunge (10-10-10) Barbell Back…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps -Up Down Broad Jumps -Burpee Broad Jumps Workout Metcon (Time) FOR TIME* 2 ROUNDS…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MIN 10 Air Squats 5/5 Side Plank Rotations* 10 Arm Haulers** 10 Up-Downs Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Slam Balls MIN 2 – :45 Side Plank (Right) MIN 3 – :45 Alt. Step-Ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 5 MIN PARTNER ROWLING GAME… Partner A: Exact 100m Row Attempt* Partner B: Farmer Hold *Every meter away from 100, perform up-downs or movement of choice; max of 5 reps. Example: If Partner A rows 102m, they have to do 2 up-downs; 97…