Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
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
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):
2 (1/1)
Workout
Thursday
Warm-up
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
Workout
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes...goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3...
ON A 10:00 RUNNING CLOCK...
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 03, 2019
Male Clients
1
Benjamin
Lee
5:00 AM WOD
3 Total Reps
Female Clients
1
Jocelyn
Sackett
9:30 AM WOD
0 Total Reps
🤷🏼♀️
Loading...
Powered By Wodify