CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
25ft line drills of the following ….
High Knees
Butt kickers
Walk on toes
Walk on heels
Walk on outside of the feet
Walk on the inside of the feet
High kicks
Workout
Metcon (Time)
FOR TIME
100m Run
-Rest 1:00-
200m Run
-Rest 1:00-
400m Run
-Rest 1:00-
600m Run
-Rest 1:00-
400m Run
-Rest 1:00-
200m Run
-Rest 1:00-
100m Run
-18:00 Hard Cap-