CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes of coach lead line drills then:
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kipping Swings
5 Inch Worms + Push-Up
5 KB Swings
5 Up Downs
Workout
Metcon (Time)
In Teams of 2…
5 Rounds for time:
20 Devils Press 35/25
30 Pull-ups
40 Sit-ups
50 Double Unders (2×1 singles)
Rest 1 minute after each round
-Share reps as needed
-30 minute time cap
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Pedal on Bike
3:00 Foam Rolling Quads