CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
MOVEMENT 1 – Up-Downs → Burpees
MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges
MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows
MOVEMENT 4 – Bike
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 DB Hang Power Cleans
10 Alt. DB Suitcase Lunges
10/8 Cal. Bike
Optional Finisher
Warm-up (No Measure)
2 SETS
2:00 Quad Smash w/barbell or foam roller*
25 Hollow Rocks
*1:00 on each quad