CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
Play a Game!
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Med ball GTOH
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching