CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row (Moderate) or High Knees
:30 Forward Shoulder Shrugs
:30 Backward Shoulder Shrugs
10 Up-Downs
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2: Right Leg Single Unders
R3 & R4: Left Leg Single Unders
R5 & R6: Single Unders
R7 & R8: Penguin Taps
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
300/250M Row
25 Hand Release Push-ups
* 20 minute cap
* 2×1 singles
**sub row for bike 20/15 for a large class
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)