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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
Lunge Run Lunge - CrossFit ATR Kearny Mesa
Class
(All)
12pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (5/5)
Workout
Lunge Run Lunge
Log onto our Zoom Classes: CrossFit @ 12 for more detailed scaling and equipment subs! Barbell Club @ 6pm Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****
Warm-up
:30 Downward Dog
10 Push-ups
:30 Perfect Lunge Hold on left leg
5 Inchworms
:30 Perfect Lunge Hold on left leg
10 Scorpions
:30 Alternating Cossack Squats
Metcon
Metcon (Time)
For Time:
400 Meter Lunge
800 Meter Run
400 Meter Lunge
Today is designed for us to be outside.
RX+ Wear a Weight Vest
Scale: Run with 1600m Row or 2 Mile Bike
400m Lunge with 300 Step back lunges if you want to stay indoors.
Accessory Work
Metcon (No Measure)
3:00 hold for each movement:
Wall Split Stretch (
https://www.youtube.com/watch?v=nuHPqN2sYs0
)
Pigeon Stretch (per side)
Couch Stretch (per side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 30, 2020
Male Clients
1
Patrick
Kelly
12pm CrossFit
48:45
20# vest
2
Eric
Otero
12pm CrossFit
34:27
Not pleasant
3
Bill
Curci
12pm CrossFit
49:30
WTF! 😖
4
Jaimeson
Pollen
8:30am CrossFit
27:13
300 step back lunges for each lunge
5
Mike
Tighe
12pm CrossFit
29:40
600 total lunges in lieu of distance. 800m run
Female Clients
1
Donica
Ryder ⛵️
12pm CrossFit
24:00
14 lb weight vest. Estimated time...duh, forgot to turn on stopwa...
2
Gretchen
Otero
12pm CrossFit
34:24
Literally my favorite!!!
3
kasey
stark
12pm CrossFit
35:48
OMG
4
Melissa
Gomez
12pm CrossFit
42:30
600 step back 800 run
5
Veronica
King
12pm CrossFit
42:33
Step back lunges, 800m run
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