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Components
30 Muscle-Ups
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
180428 - 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
180428
Please come early to warm-up. The group warm-up as a class will be minimal to accomodate skill development. Suggested warm-up: 5 mins foam rolling 5 mins specific mobility 5 mins dynamic stretch 5 mins run/row/ or bike Crossover Symmetry Routine 5 mins empty barbell work 5 mins gymnastic practice We will work on the SDLHP for our foundational movement fundamentals work. We will start the muscle up work at 7:50 a.m.
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Muscle-Ups
Modification (not for time - within 10 mins)
30 false grip ring rows
30 hip thrust w/feet on box
30 Russian Dips
Or
30 Baby Muscle ups
or
30 L-Sit Lift Off Muscle-ups
Metcon (AMRAP - Reps)
8 min AMRAP
1 SDLHP
1 Bar Facing Burpee
2 SDLHP
2 Bar Facing Burpees
3...
115/75
Metcon (Time)
For time:
30 Curtis P's 115/75
Clean-FR Lunge(left)-FR Lunge(right)-Push Press = 1 rep
10 min CAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 28, 2018
Male Clients
1
Mason
Watts
Saturday 7:30am WOD
4:47
Female Clients
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