CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings
Into…
2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*
*Step-Down Mandatory
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)