CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row (athlete choice!)
into…
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab
Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
7 Ring Muscle-Ups (RXP) or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold
*Each exercise is on a running clock, accumulating as much time in the position as possible.
(No Measure)