CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike
20 Plate Hops
10 Plate Ground to Overhead
30 Russian Twists
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 14:00 RUNNING CLOCK…
50/40 Cal Bike
Immediately into ….
AMRAP in Remaining Time of:
20 Slam Balls
10 Alt. Slam Ball Step-Ups
10 Hollow Rocks
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00-7:00 of Yoga/Stretch Flow…
Tall Plank to Down Dog
Half Pigeon Pose
Up-Dog
Moose Antlers