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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
400m Med Ball Line Run!
Then...
- 10 Reps in unison PVC Pass
- 10 Reps in unison PVC Behind Neck Press
- 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
- 20 Reps Med Ball Twist and Hand Off (seated back to back)
- 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)
Quick Rest…
- 10 Reps in unison PVC Pass
- 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)
- 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)
Workout
Metcon (Time)
FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar
into...
12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar
into...
9-7-5
Overhead Squat (115/75)|(75/55)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar
-16:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 22, 2019
Male Clients
Female Clients
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