CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2:00 Bike (:30 EZ, :30 Hard)
Immediately into …
2 ROUNDS
5/5 Single Arm Russian Kettlebell Swings
10 Jumping Air Squats
5/5 Single Leg Glute Bridge-Ups
5 Straight Arm Kettlebell Swings
5 High Pull + Punch Kettlebell Swings
Workout
Metcon (Time)
4 ROUNDS FOR TIME
25 Cal Bike
25 Kettlebell Swings
-16:00 Time Cap-