CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 GTOH W/ Wall Ball (20/14) :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance) Workout Metcon (AMRAP – Reps) EMOM x 21…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell Hops Strength Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee) Workout Metcon (Time) FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Med Ball Line Run! Then… – 10 Reps in unison PVC Pass – 10 Reps in unison PVC Behind Neck Press – 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) – 20 Reps Med Ball Twist and…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Score is your slowest round! Optional…