CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 Single Arm DB Up-Downs*
25ft High Knees
5/5 DB Deadlifts (sumo or suitcase style)
25ft. Butt Kickers
5/5 Single Arm Strict Press
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
200m Run
5/5 Single Arm DB Burpees
7/7 Single Arm DB Push Press
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Single Arm DB High Pulls
:20 Tuck Hold
5/5 Single Leg DB RDL