CrossFit Black Ridge – CrossFit
Please come early and warm-up prior to class. We will do a short group warm-up and work on our Front Squat for our foundational movement practice.
Suggested warm-up:
5-10 mins foam rolling
5-10 mins specific mobility (focus hips, ankles, and shoulders)
5-10 mins dynamic stretching
5-10 mins run, row, or bike
Crossover Symmetry routine
5-10 mins gymnastics skills
5-10 mins empty barbell work
Metcon (AMRAP – Reps)
7 min AMRAP
6 Thrusters 95/65
5 CTB pull-ups
Rest 3 min
Metcon (AMRAP – Reps)
7 min AMRAP
6 Box Jumps 30/24
5 DL 275/185
Rest 3 min
Metcon (AMRAP – Reps)
7 min AMRAP
6 Front Squats 135/95
5 HSPUs