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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
Recovery - 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):
11 (7/4)
Workout
Recovery
Warm-up
3 Rounds:
10 Palloff Presses
15 Cobras (5/2.5)
20 Banded Ext Rot Low
:30 Pigeon Stretch (per Side)
Into:
3 Rounds:
300m Shuttle Sprint
10 DB Rows (AHAP)
:30 Couch Stretch (per side)
Metcon (AMRAP - Rounds and Reps)
20 Minute Amrap:
2 Rope Climbs (20')
10 Dball over Shoulder (40/30)
400m Run
Mobility
Custom mobility will be given out by the coaches depending on your needs. Come to class and lets work on your Mobility!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 26, 2018
Male Clients
1
Frank!e
Armas
5pm CrossFit
6 + 1
2
AJ!
Isabelo
6am CrossFit
5 + 12
300m shy of 6rds
3
Adam
Gelfand
12pm CrossFit
5 + 1
one legless rc
4
Brandon
Wright
12pm CrossFit
5 + 0
5
Tom
Brown
12pm CrossFit
4 + 0
finished af 21:04
6
Brad
Damon
6am CrossFit
4 + 1
7
Chuck
Waterman
5pm CrossFit
2 + 12
Scaled to 14 Minutes. Completed 100m of run for round 3. 30# Dbal...
Female Clients
1
Janelle
Humphrey
6am CrossFit
4 + 1
2
Donica
Ryder
6am CrossFit
4 + 0
30 to 40 lb ball
3
Brenna
Jarrells
12pm CrossFit
4 + 5
ring rows
4
Taylor
Hempy
6am CrossFit
4 + 0
First rope climb!!!
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