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Components
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
Friday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
Friday
Warm-up
AMRAP x 10 MINUTES*
3 Inch Worm + Push Up
10 Scap Push Ups
20 Alt. Shoulder Taps
10 Tuck Ups
10 Scap Pull Ups
10 Kip Swings
*This should be a slow and intentional Warm Up...not looking for max rounds
Workout
Metcon (Time)
FOR TIME
21-18-15-12-9-6-3
Deficit or Hand Release Push-Ups*
Box Jumps (24/20)
Toe to Bar
*Option to setup Push-Up with deficit on plates 45's or DBs.
*25 Minute Cap
(Score is Time)
Finisher
Metcon (No Measure)
TABATA (8 SETS, :20 ON / :10 OFF)
MOVT 1 - Russian Twists
MOVT 2 - Superman Hold
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 12, 2020
Male Clients
1
Cade
Cannon
6:00 AM WOD
16:37
Old and no cardio but had fun
2
James
Bennett
5:00 AM WOD
24:54
3
Josh
Langston
9:30 AM WOD
16:42
sit-ups/step ups/your mom
4
Shawn
Judd
5:00 AM WOD
16:44
Box step ups and leg raises
Female Clients
1
Jessica
Langston
9:30 AM WOD
16:52
DB Deficits
2
Mayra
Martinez
4:45 PM WOD
18:51
3
Barbara
Cox
9:30 AM WOD
19:19
4
Dawn
Hansen
9:30 AM WOD
15:48
scaled it like a boss!!!
5
Yesenia
Leavitt
4:45 PM WOD
19:05
HR-Knee-PU/High Knees/BJ
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