CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters