CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
Play a game! Then…
Afterwards, go immediately into …
2 ROUNDS
5 Glute Bridge-Ups
5/5 Single Arm Russian KBS
15 Single-Unders > Double-Unders
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10/10 Single Arm KB Suitcase Deadlifts
20 Russian KBS
20 Double-Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
20 Alt. KB Plank Taps
40 Russian Twists