CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Plank Hold → Hollow Hold (MIN 4) MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5) MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at the bottom) 10 KB Good Mornings Workout Metcon (Weight) EMOM x 24 MINUTES MIN…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow Rocks Workout Metcon (Time) 6 ROUNDS FOR…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Minutes of Foam Rolling then… AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 10 Barbell Elbow Punches (5/arm with empty barbell) 5 Strict Press (pause :01 at the top)* 5 Burpees Over Bar (can jump over Jump Rope…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m Run Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 20 KB Sumo Deadlift High Pulls MIN 2 – 10 KB Goblet Alt. Step-Ups MIN…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 – 2 Burpees + 1 Push-Up P2 – KB Farmer’s Carry Hold P3 – Rest AMRAP x 2…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 8 ROUNDS* (TABATA Style :20 on/:10 off) Rounds 1 & 2: Plate Deadlifts Rounds 3 & 4: Shoulder Taps Rounds 5 & 6: Plate Press Rounds 7 & 8: Up-Downs *Perform at a moderate pace Workout Metcon (AMRAP – Rounds and Reps) AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch Worms Workout Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES :30 Bike (Moderate Pace) 10 PVC Push Press with Back Against The Wall :20 Mountain Climbers Workout Metcon (No Measure) AMRAP x 10 MINUTES 12/10 Cal. Bike 10/10 Single Arm DB Push Press 20 Grasshoppers* *In a tall plank…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over Bar Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap:…