CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
50m Jog
8/8 Split Squats → 10 Alt. DB Reverse Lunges
5 Cal. Bike
8 Dip to Stand against a wall* → 10 DB Push Press
5 Cal. Row
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 100m Sprint
MIN 2 – 16 Alt. DB Reverse Lunges
MIN 3 – 10 Cal. Bike
MIN 4 – 16 DB Push Press
MIN 5 – 10 Cal. Row