CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 8 MINUTES
8/6 Cal Bike
8 Light Double KB Russian Swing
8 Light Double KB Hang Snatch
4/4 Filly Lunge w/ Double KBs
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
Partner Wod
FOR TIME:
21-15-9
Cal Bike
Weighted Box Step Ups 20in W/ Med Ball 20/14
Alt Dumbbell Snatch 50/35LB
then:
21-15-9
Cal Row
Weighted Box Step Ups 20in W/ Med Ball 20/14
Alt Dumbbell Snatch 50/35LB
*Alternate every other movement
*17 minute cap
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance