CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
Chipper Style Warm Up → 5:00 CAP!
100m Jog
30 Jumping Jacks
:30s Row
30 Mountain Climbers
:30s Bike
30 High Knees
20 Butt Kicks
100m Run
20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate)
:30s Row
20 Jumping Lunges / Jumping Squats
:30s Bike
Workout
Metcon (Time)
FOR TIME
800m Run
-Rest 3:00-
1000m Row
-Rest 3:00-
50 Cal Bike
-20:00 Hard Cap-