CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring Rows Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) Workout Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Metcon (AMRAP – Reps) EMOM x 21 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees MIN 3 — Rest *Scale as…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Extended Warm-up Warm-up (No Measure) **OPTIONAL** EMOM x 6 MINUTES MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)* MIN…