CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
Circle Jog Warm-up!
Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog.
High Knees
Butt Kickers
Walking Lunge w/ Twist
Crab Walk
Bear Crawl
Broad Jumps
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
50 Cal. Bike
500m Row
400m Run
25 Cal. Bike
-20:00 Hard Cap-