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Components
Ring Dips
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
Core and Cardio - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Core and Cardio
Warm-up
2 Rounds:
Run 200m
20/15 Calorie Assault Bike
10 Cossack Squats
100' Light Sled Push (Half way down and back)
10 Ring Rows (Ring To Chest)
10 PVC Passes
Ring Dips (10 Minutes)
Ring Dips
Take 10 minutes to work on stability and proper movement pattern for the ring dip.
Finish with 3 Sets of Max reps.
Track total reps completed over all 3 sets at bodyweight.
Metcon (Time)
Run 400m
20 Ring Rows (Chest to Ring)
100' Crab Walk
200' Sled Sprint (110lbs/90)
800 Run
100' Crab Walk
20 Ring Rows
200' Sled Push (110lbs/90)
Run 400m
RX+ Elevated Ring Rows with feet on a 20" box
Mobility
15 Minute Mobility/Yoga
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 12, 2019
Male Clients
Female Clients
1
Alissa
Cobb
CrossFit: 8:00 AM
3 x 8
thin black band bar dips
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