CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Deadlifts KB
10 Med ball Thrusters
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Perfect Air Squat + Plate G2OH.
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.
Cool Down
Warm-up (No Measure)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child’s Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening