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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
180421 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
180421
Please come early and warm-up prior to class. We will do a short group warm-up and work on our Front Squat for our foundational movement practice. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (focus hips, ankles, and shoulders) 5-10 mins dynamic stretching 5-10 mins run, row, or bike Crossover Symmetry routine 5-10 mins gymnastics skills 5-10 mins empty barbell work
Metcon (AMRAP - Reps)
7 min AMRAP
6 Thrusters 95/65
5 CTB pull-ups
Rest 3 min
Metcon (AMRAP - Reps)
7 min AMRAP
6 Box Jumps 30/24
5 DL 275/185
Rest 3 min
Metcon (AMRAP - Reps)
7 min AMRAP
6 Front Squats 135/95
5 HSPUs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 21, 2018
Male Clients
1
Benjamin
Lee
Saturday 7:30am WOD
61 Reps
Female Clients
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