CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
:30 Med Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Bike
:30 Med Ball Push Press
:30 Cossack Squats
Right into…
1 ROUND
1:00 Bike
:30 Med Ball Ground to OH
:30 Lunges
Extended Warm-up
Warm-up (No Measure)
3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)
Workout
Metcon (Time)
5 SETS*
20 Single Arm Alternating DB Snatch (35/20)
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-
-30 minute time cap
(Score is Total Time)