CrossFit Black Ridge – CrossFit
Remember that this Saturday class now starts at 8:30am.
Warm-up
Warm-up (No Measure)
2:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
30 second high plank
10 Alt Box Step Ups
10 Empty Barbell Deadlifts
10 WB Front Squats
10 Empty Barbell Rows
50 single unders
Workout
Metcon (AMRAP – Reps)
AMRAP x 6 MINUTES
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 2:00-
AMRAP x 6 MINUTES
Max Box Jumps (24/20)*
*Every 2:00 including 3,2,1 go..perform 15 Barbell Rows (115/75)(75/55)
-Rest 2:00-
AMRAP x 6 MINUTES
Max Cal Row*
*Every 2:00 including 3,2,1 go..perform 15 Push-ups
-Rest 2:00-
AMRAP x 6 MINUTES
Max Double Unders*
*Every 2:00 including 3,2,1 go..perform 10 Wallball Shots
(Score is combined Cals and Reps of first movements)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching