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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
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):
0 (0/0)
Workout
Thursday
Warm-up
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Good Mornings (15/10)
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Double DB Sumo Deadlifts
10 DB Burpees
10 Ring Rows
- 10 Minute CAP -
Recovery Workout
Metcon (No Measure)
3 SETS FOR QUALITY
500m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 Plate GTOH (25/15)
10 DB Devil's Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)
-1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
Optional Cool Down
FOR RECOVERY
5:00 Stretching
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
Female Clients
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