CrossFit Black Ridge – CrossFit Never Miss a Monday! View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7 MIN CAP) 10 Strokes, Drill #1 5 Inch Worms w/push-up 10 Strokes, Drill #2 10 Glute Bridge-Ups 10 Strokes, Drill #3 10 Ring Rows 10 Strokes, Drill #4 Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon (Weight) ON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the Following Complex:…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest) Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 6-12-18-24… Plate Ground to Overhead Overhead Plate…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Wall…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES 1 – :30 Moderate Row → Row at workout pace 2 – :30 Up-Down w/step over the erg → Burpee over Erg 3 – :30 Moderate Bike → Bike at workout pace 4 – :30 Sit-Up Workout Metcon (No…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate) Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run
CrossFit Black Ridge – CrossFit Class Schedule for Halloween is 5/6/930am and 4pm… Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow. No 4:45 or 6pm Class today!! View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :30 Russian KBS → :30 American KBS MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent, :03…