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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)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Class time is 8 AM only. Open gym the rest of the day.
Warm-up
3 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
10 Up-Downs
5 Empty BB Z-Press
Into. . .
3 ROUNDS
10 Alt Elbow Punches
10 BB Strict Press
10 Tall Jumps
Metcon (AMRAP - Rounds)
"THE 2020 EXPERIENCE"
AMRAP x 20 MINUTES*
20 Box Step-Ups (24/20)
20 Push Press (115/75)I(75/55)
*Every 3:00 including 36,2,1
go... perform 20 Sit-Ups
(Score is rounds + Reps)
Finisher
EMOM x 10 MINUTES
Min 1 - 10 DB Arnold Press
(Athlete Choice
Min 2 - 20 DB Hammer Curls
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 31, 2020
Male Clients
Female Clients
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