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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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
Wednesday
Warm-up
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
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)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 24, 2020
Male Clients
1
Dan
Stewart
9:30 AM WOD
15:48
2
Taylor
Jacobson
6:00 AM WOD
16:34
3
Kacen
Gubler
9:30 AM WOD
17:47
4
Jared
Behunin
4:45 PM WOD
19:03
5
Jake
Jacobsen
6:00 AM WOD
19:17
6
Shawn
Judd
4:45 PM WOD
19:26
7
Benjamin
Lee
4:45 PM WOD
22:45
8
Clark
Harrison
9:30 AM WOD
19:45
Female Clients
1
Jessica
Langston
9:30 AM WOD
16:31
2
Jocelyn
Sackett
9:30 AM WOD
19:22
3
Mayra
Martinez
6:00 AM WOD
19:59
4
Karrie
Nielson
5:00 AM WOD
20:54
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