CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Single-Unders → 30 Double-Unders
5/5 Single Arm DB Deadlift (DB inside the feet)
10 Alt. Single DB Lunges (Hold DB Horizontally)
5/5 Hang DB Snatch
10 Alt. DB Overhead Lunges (Right arm)
5/5 DB Snatches from the ground
10 Alt. DB Overhead Lunges (Left arm)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 DB Snatches (Right Arm)
6 Alt. DB Overhead Lunges (Right Arm)
60 Double-Unders or 120 Single-Unders
6 DB Snatches (Left Arm)
6 Alt. DB Overhead Lunges (Left Arm)
-Rest 3:00-
Repeat AMRAP!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
:30 Hollow Hold
30 Weighted Russian Twists
:30 Side Plank (R/L)