CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 25ft High Knees 25ft Butt Kickers 10 Tuck-Ups → 5 V-Ups 5 Med. Ball Deadlifts + 5 Med. Ball Squats → 5 Squat Cleans 10 Up-Downs → 5 Burpees Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 1:00 Flow Slow Through Each… 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into… 10 Tempo Good Morning (20×1) 30 Mountain Climbers +5/5 Single Arm Ring Row 10 Tempo Sumo Deadlifts (20×1) 1:00 Front Plank + 5/5 Single…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS, 7-10 Reps Each Cal Row (stays same each round) Squat → FS → OHS (pvc) Push-up→ Ring Support →…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-8-12-16… Cal Row DBL KB Suitcase Deadlift Ring Rows
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m Jog Workout Metcon (Time) FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap- Optional Finisher Warm-up (No Measure) 2-3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind The Neck Presses w/ Sn. Grip 6/6 DB Hang Muscle Snatch 2 ROUNDS OF… 10 Barbell…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead Hold Workout Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -18:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front Squats w/ Empty Barbell (:01 pause at bottom) 5 Up-Downs Over Rower (smooth & breath!)…