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Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Rope Slams, KBS and more cardio - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Rope Slams, KBS and more cardio
Warm-up
2 Rounds:
10 GHD Hip ext
15 Ext Rot Low
10 Cossack Squats
15 Banded Squats
The remaining warmup will consist of learning and practicing the 3 batle rope movements followed by warming up your Russian KBS
Metcon (No Measure)
EMOM x 8:
Odd Minutes: :25 Sidewinders on Battle Ropes
Even Minutes: 12 Russian KBS (AHAP)
Rest 1:00
EMOM x 8:
Odd Minutes: :25 Rainbows on Battle Ropes
Even Minutes: 10 Burpee Box Jump overs (20'')
Rest 1:00
EMOM x 8
Odd Minutes: :25 Rope Slams on Battle Ropes
Even Minutes: 100' Walking Lunge with DB on shoulders(30/20lb)
Mobility
Foam Roller:
Quads, Hips, Lats, T-Spine
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 07, 2019
Male Clients
Female Clients
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