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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
Saturday - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Saturday
Warm-up
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into...
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into...
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
Cool Down
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 05, 2019
Male Clients
Female Clients
1
Jocelyn
Sackett
Saturday 7:30am WOD
350 Total Reps
2
Cherie
Santiago
Saturday 7:30am WOD
358 Total Reps
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