CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Second Easy Bike
:30 Second Easy Rower
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
:30 Second Moderate Bike
:30 Second Moderate Rower
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Second Hard Bike
:30 Second Hard Rower
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (AMRAP – Reps)
4 SETS
1st & 3rd set 2:00 Max Cal Bike
2nd & 4th set 2:00 Max Cal Row
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)