CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Progressive Pacing on the Bike…
1:00 EZ Pace
1:00 Moderate Pace
:30 Moderate-High Pace
:30 Hard Pace
Into…
2-3 ROUNDS
4 Big Arm Circles Back
4 Big Arm Circles Forward
8 Alt. Samson Stretch
10 Alt. Side Lunges (keep hips low)
12 Perfect Hollow Rocks
Workout
Metcon (Time)
4 Rounds For Time:
25/20 Cal Bike
20 Up Downs
:40 plank (High or Low)
-Rest 2:00 Between Sets-
Score is total time
*25 Minute Cap
Finisher
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
Max Glute Bridge*
*20 Quad Heel Taps Every Time You Break
(No Measure)