CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Knee Push-Ups
10 Tall Plank Alt. Shoulder Taps
100m Jog
5 Wall Squats
10 Alt. Lunges
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows
MIN 2 – 15/12 Cal. Row
MIN 3 – 5 DB Front Squats + 10 Alt. Front Rack Lunges
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Side Plank Hip Raises
20 Glute Bridge-Ups