Monday

CrossFit Black Ridge – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

2 ROUNDS

:30 Air Squats

:30 Rest

:30 Single DB Squats (light weight)

-REST :30-

1 ROUNDS

:30 Burpees

:30 Rest

:30 Hollow Rocks

Workout

Metcon (Time)

6 ROUNDS FOR TIME

:15 Assault Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS FOR TIME

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS FOR TIME

:40 Max Burpees

:20 Max Hollow Rocks