CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33×1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10 Air Squats ROUND 3: :30 Row (Arms &…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg Swings (each side) Recovery Workout Metcon (No Measure) EMOM x…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-Ups Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – Max KB Goblet…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS… 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 300m Row 15…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the GWU, partner up and get into…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 – Air Squats Movement 2 & 6 – High Knees (in place) Movement 3 & 7 – Alt. Step-Ups Movement 4 & 8 – Butt kickers (in…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds :20 Air Squats :20 Up-Downs :20 Push-Ups Workout Metcon (Time) 3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap- Optional Finisher Warm-up (No Measure) 200m Cool Down Walk Focusing on Calm Nasal Breathing
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) FOR TIME 800m Run 13…