CrossFit Black Ridge – CrossFit Remember that this Saturday class now starts at 8:30am. View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 30 second high plank 10 Alt Box Step Ups 10 Empty Barbell…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row or Bike (Moderate) :30 Swinging Arm Crosses :30 Arms Up & Back :15 Doorway Stretch / Each Side 10 Push-Up Negative to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2 Right Leg Single Unders R3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike or Rower… Into… 2 ROUNDS :30 Active Deadhang 10 Scap Pull Ups :30 Hollow Hold 10 Bootstrapper Squats Into… 2 ROUNDS 10 Kip Swings 10 Tuck-Ups 10 Alt Groiners 10 Russian KB Swings Into.. EMOM x 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Second Easy Bike :30 Second Easy Rower 20 Alt. Groiners 20 KB Deadlifts into… 2 ROUNDS :30 Second Moderate Bike :30 Second Moderate Rower 16 Alt. Lunge Steps (Bodyweight) 12 RKB Swings into… 3 ROUNDS :30 Second Hard Bike :30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 10 Alt. Groiners 10 Glute Bridges :30 Shoulder Taps THEN… 2 ROUNDS 5 Inchworms + Push-up 10 KB Deadlifts 10 Barbell Goodmornings :30 HS Hold/Nose to Wall Hold Extended Warm-up Deadlift (3-3-3) 3-3-3 Tempo Deadlift (30×1)* *Goal is to…