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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Thursday - 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):
0 (0/0)
Workout
Thursday
Warm-up
3 ROUNDS
250m Row (Stays the same)
7 Squats → Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Ring Support → Dip Negative
7 Scap Pull-ups → Chin-ups → Pull-ups
7 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (No Measure)
EMOM x 24 MINUTES*
MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (24/20)
MIN 3 - KB Farmer Carry (AHAP)
MIN 4 - Sit-Ups (GHD Optional)
*:45 work / :15 rest for all movements
Optional Finisher
"RUMP PUMP"
3 SETS
25 Glute Bridge-ups
into...
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 15, 2019
Male Clients
Female Clients
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