CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
Optional Finisher
Warm-up (No Measure)
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.