CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Deadlift (1×3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 20 Hollow Rocks
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg Swings Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a game! Then… Afterwards, go immediately into … 2 ROUNDS 5 Glute Bridge-Ups 5/5 Single Arm Russian KBS 15 Single-Unders > Double-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/10 Single Arm KB Suitcase Deadlifts 20 Russian KBS…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 8/8 Split Squats → 10 Alt. DB Reverse Lunges 5 Cal. Bike 8 Dip to Stand against a wall* → 10 DB Push Press 5 Cal. Row Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 100m…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 25m Walking Lunges 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats 10 Russian KB Swings – 1:00 Rest b/t Rounds – Warm-up Strength Back Rack Lunge (10-10-10) Barbell Back…