CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
2:00 EZ Pace on Bike
Then…
10 SETS, Changing Mov’t Every Interval (:20 WORK / :10 OFF)*
Air Squats
Mountain Climbers
Push-ups
Jumping Jacks
Up Downs
Strength
Metcon (No Measure)
EVERY 3:00 FOR 4 SETS
:30 Hollow Hold From Rig
:30 Hollow Body Scissor Kicks
:30 Tuck-ups
-Rest Remaining Time b/t Sets-
Workout
Metcon (Time)
2 ROUNDS FOR TIME
400m Run
30 Slam Balls (30/20)
25 Burpees
20 Ring Rows