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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
Sunday - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
Play a Game!
then...
After the game, have athletes perform the following dynamic stretching routine…
1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
Finisher
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, November 10, 2019
Male Clients
Female Clients
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