CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 MINUTES
Row/Run/Bike
Into..
1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
Go in waves off the Bike
(Score is Time)
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
One partner carries both KB’s at a time, pass KB’s by sitting them down first.
(Score is Time)