CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 ROUNDS
:30 Bike
10 Alt Groiners
5 Inch Worms + Push-Up
Into…
SPECIFIC WARM-UP
3 ROUNDS
:30 Bike (75% across)
5 Barbell Back Squats
5/5 Single Arm Upright Row
5/5 Single Arm DB Strict Press
10 Scap Pull-Ups
Workout
Metcon (AMRAP – Reps)
AMRAP x 20 MINUTES
4-6-8-10 and so on…
Toes to Bar
Alt. DB Hang Snatch (50/35)|(35/20)
*10 Back Squats from the floor 135/95