CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:45 Row
10 Suite Case DB Deadlift
5 Push-Up to Pike
5/5 Single Arm Dumbell Press
Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.
Skill
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – 10/8 Cal Row for Quality
MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives
MIN 3 – 15 Barbell Good Mornings
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Dead Lifts 115/75
15 Handstand Push-Ups
20/15 Cal Row
(Score is Time)