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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
Tuesday - 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
Tuesday
Warm-up
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*
*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 22, 2019
Male Clients
Female Clients
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