CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40 Alt. Mountain Climbers Optional Finisher Warm-up (No Measure) 2-3 SETS 5 Jefferson Curls…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 Rest Workout Metcon (5 Rounds for reps) 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Good Mornings (15/10) 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Double DB Sumo Deadlifts 10 DB Burpees 10 Ring Rows – 10 Minute CAP – Recovery Workout Metcon (No…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA 8 ROUNDS :20 ON // :10 OFF Movement 1: Single Unders → Double-Unders Movement 2: DB Deadlifts → DB Upright Shrugs* Movement 3: Hollow Rocks → Supermans Movement 4: Up-Downs → Burpees *Upright Shrugs: Standing in an upright position holding dumbbells, shrug…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups “ Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 20 Jumping…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner Step-Up: Hands behind head,…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull Rowing (:03 on the way in)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with…