CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
BUY IN…
15/12 Cal Bike (Easy Effort)
3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold
BUY OUT…
15/12 Cal Bike (Hard Effort)
Skill
Warm-up (No Measure)
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development
Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work
Workout
Metcon (Time)
For time:
30/20 Cal Bike
50 Wall Ball (20/14)|(14/10)
30/20 Cal Row
10 Ring Muscle-Ups
15 minute time cap
*go in waves off the Bike