CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
MIN 3- 40 Second Plank
Workout
Metcon (Time)
FOR TIME
400 Meter Row
40 Pushups
100 Double Unders
300 Meter Row
30 Pushups
75 Double Unders
200 Meter Row
20 Pushups
50 Double Unders
20 minute cap