CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Bike (Legs Only)
50ft. High Knees
:30 Bike (Arms Only)
50ft. Straight Leg Kicks
:30 Bike (Arms + Legs)
200m Jog
Workout
Metcon (Calories)
NOT FOR TIME*
400m Run
into…
10 ROUNDS
:15 Max Calorie Bike
:45 Easy Pedal
into…
400m Run
-16:00 Hard Cap-
*Workout is for max effort sprints on bike. Runs should be slow jogs.
Score is lowest number of calories in the ten rounds.