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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
20 minute Stone/Slam Ball "Chief" - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
20 minute Stone/Slam Ball "Chief"
Warm-up
400m Run
10 Double Pushup Inchworms
15 GHD Hip Extensions
20 Air Squats
3 Rounds of:
Walking Lunge --->
Toy Soldiers <---
10 Wipers
10 Scorpions
2 Rounds of:
10 RKBS (Moderate)
10 Single-Arm RKBS (Same Weight)
*2nd round use the other arm!
2 Rounds of:
3 Slam Ball to Shoulder (40/30)
6 Pushups
9 Air Squats
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP of:
3 Slam Ball to Shoulder (40/30)
6 Push Ups
9 Air Squats
Rx+: Stone to Shoulder (anything heavier than Slam Ball weights)
If you feel that you have a high capacity for pushups and air squats over a 20 minute workout, go heavier on the slam ball or go with the stone. If no slam ball or stones are available, go with power cleans. Get ready for a ton of rounds!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 24, 2018
Male Clients
1
Matthew
Gable
9:30am CrossFit
24 + 10
80# #ketonesenergy haha
2
Tom
Brown
10:30am CrossFit
21 + 12
80# Slam ball
3
Bill
Curci
10:30am CrossFit
21 + 0
80lb slam ball
4
Ryan
McBride
10:30am CrossFit
19 + 0
115 lb atlas stone
5
Jason
Jarrells
10:30am CrossFit
18 + 0
80# slam ball // tied you Steve!
6
Private
9:30am CrossFit
17 + 0
7
Adam
Gelfand
10:30am CrossFit
16 + 3
115 stone
8
Ryan
Figuerado
10:30am CrossFit
35 + 11
9
Iain
Fulton
9:30am CrossFit
22 + 1
10
Private
10:30am CrossFit
21 + 6
11
Galen
Hernandez
9:30am CrossFit
12 + 0
95lbs stone
Female Clients
1
ashley
green
9:30am CrossFit
20 + 2
75lbs stone
2
Patricia
Brown
10:30am CrossFit
16 + 6
75# atlas
3
Katrin
Henricksen
10:30am CrossFit
15 + 4
80# D ball
4
Kait
Pollen
10:30am CrossFit
13 + 1
75# atlas stone
5
Chelsie
Coughlin
9:30am CrossFit
13 + 0
40# med ball
6
Emily
Gruber
9:30am CrossFit
25 + 11
7
Wifey
(aka Chris ...
10:30am CrossFit
22 + 14
8
Brenna
Jarrells
10:30am CrossFit
22 + 7
9
Courtney
Roberts
10:30am CrossFit
20 + 2
40lb slam ball, modified pushups
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