CrossFit Black Ridge – CrossFit
Please come early to warm-up. Gym will be open by 7 a.m. at the latest.
Suggested warm-up:
5 mins foam roll
5 mins run/bike/row
5 mins specific mobility (hips, shoulders and ankles)
5 mins dynamic stretching
Crossover Symmetry Routine
5 -10 mins Empty barbell work (muscle snatch and overhead squat)
5-10 mins Gymnastics practice (kipping or muscle up progression)
We will work on med ball cleans for fundamentals.
Metcon (No Measure)
In 12 minutes perform:
3 unbroken sets of strict pull-ups
or
20 jumping negatives (3-5 seconds down)
and
180 feet handstand walk
or
30 handstands with a 1-2 sec hold with feet off wall
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
11 min time CAP
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
8 min time CAP