CrossFit Black Ridge – CrossFit
Metcon (No Measure)
Spend 10 minutes practicing hand stand hold/walk, use a partner to assist in open floor hold
Metcon (AMRAP – Reps)
30 seconds on 30 seconds off for 4 rounds:
-assault bike calories
-dumbbell push press M2x35/W2x25
-jumping back squats 45/35
-weighted overhead situps 15/10 plate
*change movements every minute