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Components
Metcon
2k Row
1-Mile Run
Death by Bike Calories
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 - CrossFit ATR Kearny Mesa
Class
(All)
12pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
Core
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****
Core Development
Metcon (Time)
3 Rounds:
:30 Side-plank (each side)
30 V-ups
30 Flutter kicks
30 Mountain climbers
Immediately into:
100 Russian Twists
100 Bicycle Sit-ups
100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.
Warm-up
(Run Prep)
1:00 Calf Stretch /side
10 Perfect Lunges w/ Rotation
10 Cossack Squats
10 Walking Toe Touches
Metcon
Pick the cardio option that best fits your training equipment availability
2k Row (Time)
Max Effort 2k Row
2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run
Death by Bike Calories (AMRAP - Rounds and Reps)
1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 13, 2020
Male Clients
1
Chad
Baker
12pm CrossFit
13:21
Not sure I did this right, flutter kicks and mountain climbers we...
2
Brandon
Thorsten
12pm CrossFit
17:23
That was good. Abs needed that.
3
Bill
Curci
12pm CrossFit
18:40
4
Ken
Nelson
6pm CrossFit
18:44
5
AJ!
Isabelo
12pm CrossFit
18:46
6
Eric
Otero
12pm CrossFit
22:08
7
Ron
Kao
12pm CrossFit
23:00
Gosh darn
8
Michael
SYLLIAASEN
6pm CrossFit
25:00
Female Clients
1
Gretchen
Otero
12pm CrossFit
15:16
2
Kym
Janke
12pm CrossFit
27:00
3
Melissa
Gomez
12pm CrossFit
16:55
4
kasey
stark
12pm CrossFit
18:32
5
Theresa
Brinsa
12pm CrossFit
19:30
6
Vienna
Kaiser
12pm CrossFit
22:30
7
Veronica
King
12pm CrossFit
31:00
Bent knee vups and last 40 of hollow rocks had to touch heels to ...
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