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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
Sunday - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
"Rock Paper Scissor" w/ Burpee Penalty!
- Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.
*After the RPS game…
AMRAP x 7 MINUTES
5 PVC Passes
10 Walking Lunges w/ a Twist
25’ Bear Crawl
25’ Crab Walk
5 Broad Jumps w/ 5 Air Squats when you land!
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES*
8 Push-ups
8 Front Rack Reverse Lunges (75/55)|(65/45)
*Every 2:00 including 3,2,1 go...perform 8 Hang Muscle Snatch (75/55)|(65/45)
Cool Down
FOR RECOVERY
2:00 Quad Smash (L)
2:00 Quad Smash (R)
2:00 Pec Smash (L)
2:00 Pec Smash (R)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 11, 2019
Male Clients
Female Clients
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