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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
AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Deadlifts KB
10 Med ball Thrusters
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 -- Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Perfect Air Squat + Plate G2OH.
MIN 2 -- Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child's Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 22, 2019
Male Clients
Female Clients
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