CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Good Mornings 7 Bent…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into… 1 ROUND 5/5 DB Windmills 10 Single DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) 4 Rounds for time: 15 Toes to Bar 25 Russian KB Swings 53/35 400m Run -Rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand Walk, Wall Walk Skill or…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Row (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings Strength Deadlift (5×3) 5×3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) Workout Metcon (Time) FOR…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-Down Mandatory…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) MIN 3 — :50 Elbow Plank Immediately Into… 1:00 of Wrist Stretching / Forearm…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional Warm Up…not looking for max rounds Workout Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Bike or Row) …Increase Pacing Each Minute -Min 1: Smooth & Easy -Min 2: Moderate & Breathing Heavier -Min 3: Tough Pace & Approaching Breathless into… AMRAP x 4 MINUTES 25’ Slow & Intentional Crab Walk 10 Slam Ball or…