Show Workout in Full Screen
Auto Scroll Page
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
Increase intensity (pace) with each AMRAP!
AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders
Into...
AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)
Into...
AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
Workout
Metcon (AMRAP - Reps)
EMOM x 18 MINUTES
MIN 1 - :50 Max Double Unders
MIN 2 - :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 - :50 Ring FLR
*KB can be held any way.
Score is combined total of Dubs and Step-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, November 17, 2019
Male Clients
Female Clients
Loading...
Powered By Wodify