CrossFit Black Ridge – CrossFit
Please come early to warm-up. The group warm-up as a class will be minimal to accomodate skill development. Suggested warm-up:
5 mins foam rolling
5 mins specific mobility
5 mins dynamic stretch
5 mins run/row/ or bike
Crossover Symmetry Routine
5 mins empty barbell work
5 mins gymnastic practice
We will work on the SDLHP for our foundational movement fundamentals work. We will start the muscle up work at 7:50 a.m.
30 Muscle-Ups (Time)
30 muscle-ups for time
Modification (not for time – within 10 mins)
30 false grip ring rows
30 hip thrust w/feet on box
30 Russian Dips
Or
30 Baby Muscle ups
or
30 L-Sit Lift Off Muscle-ups
Metcon (AMRAP – Reps)
8 min AMRAP
1 SDLHP
1 Bar Facing Burpee
2 SDLHP
2 Bar Facing Burpees
3…
115/75
Metcon (Time)
For time:
30 Curtis P’s 115/75
Clean-FR Lunge(left)-FR Lunge(right)-Push Press = 1 rep
10 min CAP