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Components
Metcon
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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
Sunday BURN - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
Online Tracking for Sundays WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday BURN
READY
1.) 1 Round (0:00-6:00)
- 1:00 EASY Jog
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Crossover w/Reach
- 30’ Super Lunge (World’s Greatest Stretch)
- 30’ Spiderman Lunge
* Allow 5:00 to brief E.S.D and for athletes to grab their gear.
E.S.D.
Metcon (AMRAP - Rounds and Reps)
2.) BURN
30:00 AMRAP: (11:00-41:00)
- 400M Run
- 30 Banded Good Morning
- 30/24 Calorie Ski
- 30 Tall Kneeling Banded Tricep Extension
- 30/24 Calorie Row
- 30 Alternating DB Bicep Curl
- 30/24 Calorie Bike
- 30E Bicycle Crunches
* Allow 5:00 for athletes to cool down and move to adaptation.
ADAPTATION
Minute 1: Core Four (R)
Minute 2: Core Four (L)
Minute 3: :40 Seated Forward Fold
Minute 4: :40 Happy Baby
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 27, 2022
Male Clients
Female Clients
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