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Components
Metcon
Settings
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
Long EMOM - CrossFit ATR Kearny Mesa
Class
(All)
8:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Long EMOM
Warm-up
2 Rounds of:
200m Run
15 V-Ups
15 Cobras
15 GHD Hip Extensions
Empty Barbell Warm-up + Drills
Metcon
Metcon (AMRAP - Rounds)
EMOM x 30
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Bar Facing Burpees
Minute 3: 10 Toes through Rings
Minute 4: 100m Run
Minute 5: Rest
Rx: 135/95
Rx+: 155/105
Score: Successful minutes completed
Stretching
Metcon (No Measure)
2 min Couch Stretch / side
1 min Calf Stretch / side
1 min Hamstring Stretch / side
2 min Wishbone Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 01, 2020
Male Clients
1
Eric
Otero
8:30am CrossFit
30 Rounds
2
Ahmed
Dahir
8:30am CrossFit
30 Rounds
Rx hpc. Toes near rings.
2
John
King
8:30am CrossFit
30 Rounds
115# hang clean. took my 5 rounds to get form down. 6th round was...
Female Clients
1
Gretchen
Otero
8:30am CrossFit
30 Rounds
100# FS Burpees to Target Shoulder = Owie
2
Veronica
King
8:30am CrossFit
6 Rounds
65 lb barbell
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