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Components
Weighted Step-ups
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
More Strength than 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):
0 (0/0)
Workout
More Strength than cardio
The strength portion of today should be done in a Super Set fashion. Take your time with each set and try to build to a heavy but manageable 5th set.
Warm-up
With a Running Clock
00:00- 04:00 Running
04:00- 07:00 Plank (move between all 3 sides over the 3:00)
07:00- 15:00 Warmup/Yoga flow lead by sean
Weighted Step-ups (5 Sets of 5 Reps (per leg))
Weighted Step-ups
Add weight over each set as long as you are maintaining the proper rep range
Dips (5 Sets of 8-12 Reps )
Dips
Add weight over each set as long as you are maintaining the proper rep range
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP:
400m Run
12 Russian KBS (AHAP but keep them unbroken)
24 Pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 19, 2019
Male Clients
Female Clients
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