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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
3 ROUNDS
15 Jumping Jacks
5 Bootstrappers + 5 Burpees
15ft Bear Crawl
10 Groiners + 10 Air Squats
10 Elbow Punches + 5 Press from Front Rack
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead (95/65)|(65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6" above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.
Optional Finisher
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row
*For both movements, both arms move at the same time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 29, 2019
Male Clients
Female Clients
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