CrossFit Black Ridge – CrossFit
Please come early for extra warm-up.
Suggested Warm-up:
5-10 mins foam rolling
5-10 mins specific mobility (focus on shoulders)
5-10 mins active, dynamic stretching
5-10 mins run, bike, or row
Crossover Symmetry Routine
5-10 mins skill work (handstands, rings)
5-10 mins empty barbell work
We will work on medball cleans and push jerks for our fundamental work.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
12 minute time CAP
Grace starts at the 15 min mark
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#