CrossFit Black Ridge – NC30
Warm-up
Warm-up
Warm-up (No Measure)
2 ROUNDS EACH
P1: 10 (Bear Hug) Slam Ball Alt. Lunges
10 Cat/Cows
20 Russian Twists w/slam ball
P2: Easy Pace → Moderate Pace (2nd round)
Partner Workout
Metcon (AMRAP – Reps)
PARTNER WORKOUT
IN TEAMS OF 2 …
3 SETS
AMRAP x 4 MINUTES
P1 – 10/8 Cal Bike
P2 – Max Slam Balls
-Rest 2:00 b/t Sets-
Score is the combined total of slam balls for all 3 sets!
Optional Finisher
Warm-up (No Measure)
NOT FOR TIME
200m Walking Lunge