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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):
1 (0/1)
Workout
Saturday
Warm-up
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2...
4 ROUNDS FOR TIME
40 Cal Bike
25 "Synchro" Front Squats 75/55
40 Cal Bike
25 "Synchro" Sit-ups
*For the bike, athletes share the work...P1 works while P2 rests. For the "Synchro" movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-40:00 Time Cap-
Cool Down
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow...
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 26, 2019
Male Clients
Female Clients
1
Chantel
Robinson
Saturday 7:30am WOD
39:44
Carolyn ❤️
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