CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips
Workout
Metcon (Time)
4 Rounds for time:
15 Toes to Bar
25 Russian KB Swings 53/35
400m Run
-Rest 1 Minute B/T rounds
-25 Minute cap
(Score is Time)
Cool Down
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
4:00 Foam Roll Lats and Upper Back
into…
4:00 of Flow Stretching
– Cobra Stretch
– Child’s Pose
– Pigeon (L/R)
(No Measure)