CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
-Rest 1:00-
AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike
Workout
Metcon (Time)
3 Rounds For Time:
800m Run
40 Med Ball GTOH (20/14)
30 Kettlebell Swing (53/35)|(35/26)
-Rest 1:00 b/t Sets-
-Hard 25 minute cap
Skill
Metcon (No Measure)
FOR QUALITY
5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk
(No Measure)
*Post-Workout