CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
IN TEAMS OF 2…
AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round)
Partner 1, complete 1 Round of…
5/5 DB Strict Press
5/5 Single DB Front Rack Lunge
5/5 Single Leg DB RDLs
3 Inchworms
Partner 2, complete max reps of…
Single Unders or Double Unders
Strength
Metcon (No Measure)
4 SETS
15 Banded Good Mornings
8/8 Single DB Curtsy Squat (35/25)
-1:00 Rest b/t Sets-
Workout
Metcon (3 Rounds for reps)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX DB Push Press (35/25)
-1:00 Rest-
AMRAP x 3 MINUTES
MAX Double Unders
-1:00 Rest-
AMRAP x 3 MINUTES
MAX KB Goblet Squat (53/35)