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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
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):
3 (1/2)
Workout
Thursday
Class time for Thanksgiving is 7:30am only and Open gym till Noon.
Warm-up
PARTNER WARM-UP (Have athlete get into groups of 2)
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 minutes
20 Devils Press 35/20
30 H/R Pushups
40 Kb Swings 53/35
50 Sit Ups
60 Second Hanging Raised Knee Hold
*One partner working at a time, share the work as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 28, 2019
Male Clients
1
Benjamin
Lee
6:00 AM WOD
3 + 30
Female Clients
1
Mayra
Martinez
6:00 AM WOD
3 + 13
W Barbara
2
Yesenia
Leavitt
6:00 AM WOD
3 + 30
Cherie🥰 35#KB//10#DB(no more 20#)
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