CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Med Ball Run (both partners run with their own ball)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the balls laid side by side
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
Skill
Warm-up (No Measure)
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Wall Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders