CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
15 Jumping Jacks
5 Bootstrappers + 5 Burpees
15ft Bear Crawl
10 Groiners + 10 Air Squats
10 Elbow Punches + 5 Press from Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead (95/65)|(65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.
Optional Finisher
Warm-up (No Measure)
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row
*For both movements, both arms move at the same time.