CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges
Into …
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges
Into…
1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups
Strength
Metcon (Weight)
5 SETS ON A 12:00 CLOCK…
3/3 DB Turkish Get-Ups*
*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry
*DB can be held any way for the Step-Ups.
*18 Min Cap
(Score is Time)