CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)* Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-ups Recovery Workout Metcon (No Measure) EMOM x…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard Cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows MOVEMENT 4 – Bike Workout Metcon (AMRAP – Rounds and Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 5/5 Single Arm DB Front Squats 5 Tall Planks to Down Dog 5/5 Single Arm DB Push Press 5/5 Moose Antlers 5/5 Single Arm DB Thrusters 100m Jog Workout Metcon (6 Rounds for reps) EVERY 3:00 FOR 6 SETS…
CrossFit Black Ridge – CrossFit Classes at 7:30 and 9:30 only. Happy Labor day View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 2 … 3 SETS AMRAP…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain Climbers