CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light Jog Strength Back Squat (5-5-3-3-1-1) Back Squat -Rest at Least 2:00…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 25ft line drills of the following …. High Knees Butt kickers Walk on toes Walk on heels Walk on outside of the feet Walk on the inside of the feet High kicks Workout Metcon (Time) FOR TIME 100m Run -Rest 1:00- 200m Run…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest *Increase weight on DBs and pace on the rower each round Warm-up Workout Metcon (Time) FOR TIME…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Jumping Jacks → Up-Downs Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left) Movement 3 – Air Squats → DBL DB Sumo Deadlifts Movement 4 – DBL DB Deadlift +…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 6/4 Cal Bike/Row 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air Squats 10 KB Swings 5/5 KB Push Press (Left/Right) 5 Burpees *Athletes perform the warm-up together and must complete the movements in unison. After…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Inch Worms w/o push-up 5 DB Front Squats 5 DB Push Press 10 Alt. Box Step-Ups Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES* P1 – 6 DB Thrusters + 6 Burpees Over DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Alt. DB Rows in Plank* 5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press 5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift * In the top of a push-up, alternate row…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang…