CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
10 Burpees
(Score is Rounds + Reps)