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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
Thrusters + Running - 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):
7 (3/4)
Workout
Thrusters + Running
Warm-up
400m Run
5 Double Pushup Inchworms
10 Banded Low External Rotations
10 Banded External Rotations w/ Press
10 Palloff Presses/ side
1:00 Perfect Lunge/ leg
15 Banded Squats
1:00 of Handstand "Stuff"
10 DB Thrusters (moderate weight)
10 GHD Hip Extensions
Waiters Walk ---> and <--- (HEAVY)
0:30 D-Ball Hold (HEAVY)
10 Thrusters (45/35)
Metcon (Time)
5 rounds for time of:
Run 400 meters
15 thrusters (95/65)
From the floor. Scale so that thrusters can be performed unbroken for at least 2 rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 14, 2018
Male Clients
1
Chuck
Waterman
9:30am CrossFit
12:35
10# DB thrusters, 500m row 4 rds.
2
Mark
Davis
9:30am CrossFit
17:15
3
Private
9:30am CrossFit
22:50
Female Clients
1
Emily
Gruber
9:30am CrossFit
18:22
55lbs
2
Kait
Pollen
9:30am CrossFit
18:44
2 rds rx, 3 rds 55#
3
Dani
Simpson
9:30am CrossFit
22:55
3
Madison
White
9:30am CrossFit
22:55
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