CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike or Row (increase pace every :30)
Into…
AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings
Strength
Deadlift (5×3)
5×3
Tempo Deadlift (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-15-9-9-15-21
Deadlift (185/125 First Half) (225/155 Second Half)
15/12 Bike/Row Cal, alternate monostructural movement every round
-Rest 2:00 after completing first 21-15-9
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings
(No Measure)