CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5 Cal Bike
5 Jumping Air Squats
5 Calorie Row
5 Up Downs
Strength
Metcon (No Measure)
TABATA
8 SETS, :20 WORK/ :10 REST
TABATA 1 – Banded Plank Hold
TABATA 2 – Sit-ups
Workout
Metcon (3 Rounds for time)
3 SETS
500m Row
25/20 Cal Bike
400m Run
-2:00 Rest b/t Sets-