CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds for QUALITY…
1:00 Bike (60% effort → 70% effort)
5 Double DB Suitcase DL
5 Double DB Bicep Curls
5 Double DB Strict Press
10 Scap Push-Ups
Then grab a slightly heavier set of DBs and complete…
3 Rounds with heavier DBs…
:30 Bike (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up
-Rest 3:00-
AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up
-Rest 2:00-
AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up