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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):
6 (1/5)
Workout
Saturday
Warm-up
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Workout
Metcon (5 Rounds for reps)
"TABATA"
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 - Wall Balls 20/14
TABATA 2 - Alt. V-Up
TABATA 3 - Plate OH Lunge (45/35)|(25/15)
TABATA 4 - Dead Lifts 225/155
TABATA 5 - Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
Finisher
ALTERNATING TABATA
T1 - Banded Tricep Pull-Down
T2 - Double DB Curl (light)
*8 Sets Each, Alternating Movements.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 02, 2019
Male Clients
1
Josh
Langston
Saturday 7:30am WOD
0 Total Reps
Female Clients
1
Ali
Miller
Saturday 7:30am WOD
299 Total Reps
2
Mayra
Martinez
Saturday 7:30am WOD
294 Total Reps
3
Chantel
Robinson
Saturday 7:30am WOD
289 Total Reps
3
Jocelyn
Sackett
Saturday 7:30am WOD
289 Total Reps
4
Yesenia
Leavitt
Saturday 7:30am WOD
257 Total Reps
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