CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
:30 Bike/Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
:30 Bike/Row (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40 Cal Bike
12 DB Strict Press (50/35)
30 Sit-ups
400 Meter Run
12 DB Strict Press (50/35)
30 Sit-ups
20 Cal Row
12 DB Strict Press (50/35)
30 Sit-ups
*15 Minute Hard Cap