CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) BUY IN… 15/12 Cal Bike (Easy Effort) 3 ROUNDS… 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R) 25’ Cross Body Walk (L) :20 FR Bottom of Squat Hold BUY OUT……
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row @40-minute pace (or ~20 strokes per minute) 5 Inch-Worms w/Push-Up 250m Row @20-minute pace (or ~25 strokes per minute) 5 Tall Plank to Down Dog 250m Row @Workout Pace 5 Up-Downs Over the Erg Workout Metcon (7 Rounds for time) 7…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs Strength Back Squat (1-1-1-1-1) Back Squat -Rest at Least…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Russian Kettlebell Swings 10 Jumping Air Squats 5/5 Single Leg Glute Bridge-Ups 5 Straight Arm Kettlebell Swings 5 High Pull + Punch Kettlebell Swings Workout Metcon (Time) 4 ROUNDS…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION 4 AMRAP 5 DB Strict Press 10 Tuck-Ups
CrossFit Black Ridge – NC30 View Public Whiteboard Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Rock Paper Scissor” w/ Burpee Penalty! – Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Pace on Bike Then… 10 SETS, Changing Mov’t Every Interval (:20 WORK / :10 OFF)* Air Squats Mountain Climbers Push-ups Jumping Jacks Up Downs Strength Metcon (No Measure) EVERY 3:00 FOR 4 SETS :30 Hollow Hold From Rig :30 Hollow Body…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3 2:00 Max DB Swing 1:00 Rest 2:00 Max DB…