CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS High Knees (25 ft) Butt Kickers (25 ft) 10 Single DB Ground to Overhead (hold DB horizontally) 5/5 Single Arm DB Strict Press 25ft/25ft Single Arm DB OH Carry 10 Up-downs Workout Metcon (Time) 8 ROUNDS FOR TIME 10 Alt. DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-ups Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets-
CrossFit Black Ridge – CrossFit View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest 3:00-…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Wall Ball Deadlift → Wall Ball G2OH →…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate Hops Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump Overs Workout Metcon (Distance) EMOM x 18 MINUTES MIN 1 – :45 Row* MIN 2 –…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2 ROUNDS 5 Heels Elevated Squats (3311) 5…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (TEAMS OF 2) 200m Partner Med Ball Run (both partners run with their own ball) 1 ROUND EACH* P1: 10 Burpees w/Jump over the balls laid side by side P2: Alt. Bodyweight Reverse Lunges *P1 is the pacer. When they finish…