CrossFit Black Ridge – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
500m Row
400m Run
20 Burpees to Target*
*6″ above standing reach
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock
Then…
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
Then…
SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
Workout
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set.
C. STRENGTH / GYMNASTICS
Metcon (Distance)
5 SETS
1:30 KB FR Hold (AHAP Unbroken)
Max Distance KB Farmer Carry
Score is your shortest distance. No more than :30 rest after the KB FR Hold. Don’t let yourself get mentally weak!