CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
Movement 1 – KB Sumo Deadlifts → KB Upright Rows
Movement 2 – Single-Unders → Double-Unders
Movement 3 – Med. Ball Front Squats → Med. Ball Push Press
Movement 4 – Alt. Spidermans → Bootstrappers*
*Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet.
Workout
Metcon (Time)
FOR TIME
50-35-20
KB Sumo Deadlift High Pulls
Wall Balls
Double-Unders*
*If performing single-unders, double the reps (100-70-40)
-16:00 Hard Cap-