CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
Game Time!
Then…
2 ROUNDS…
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching