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Components
DB Rows
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
Push Pull Carry then Stretch - 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):
16 (9/7)
Workout
Push Pull Carry then Stretch
Warm-up
1 Round:
400m Run
Perfect Lunge ->
5 Inchworms
Reverse Walking Toe Touches <-
1:00 Banded Quad Stretch / side
Dot Drills - figure 8 (5 per side)
2 Rounds:
10 Wipers
10 Scorpions
10 Band pull aparts
15 Ext Rot Low
:20 Side Plank / side
:30 Peigeon / side
:30 Couch Stretch / side
DB Rows (5-5-5-5)
Superset each set of DB Rows with :30 Cross Touches
Metcon (Time)
100 Push-ups for time.
*Every time you break 200m Sandbag Carry (60/40)
Mobility
1:00 Banded trap Stretch / side
1:00 Pec Stretch/ side
1:00 Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 07, 2018
Male Clients
1
Brandon
Thorsten
5pm CrossFit
1 x 5 @ 107 lbs
Just for Brad.
2
Brad
Damon
6am CrossFit
1 x 5 @ 106 lbs
3
Adam
Gelfand
12pm CrossFit
2 x 5 @ 100 lbs
3
Jerry
Gramling
5pm CrossFit
1 x 5 @ 100 lbs
4
Ken
Nelson
5pm CrossFit
2 x 5 @ 85 lbs
4
Dan
Chavez
12pm CrossFit
1 x 5 @ 85 lbs
60#, 70#, 70#, 85#
5
Jason
Jarrells
5pm CrossFit
1 x 5 @ 70 lbs
5
Sean
Reynolds
5pm CrossFit
1 x 5 @ 70 lbs
6
Steve
Wyland
12pm CrossFit
1 x 5 @ 60 lbs
60 in left arm and 50 on right
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 5 @ 100 lbs
with straps, got 5 no straps on R
2
Alissa
Cobb
6am CrossFit
1 x 5 @ 50 lbs
struggled
2
Janelle
Humphrey
6am CrossFit
1 x 5 @ 50 lbs
2
Mandie
Lynn
12pm CrossFit
1 x 5 @ 50 lbs
2
Taylor
Hempy
6am CrossFit
1 x 5 @ 50 lbs
3
Sarah
Mielke
6am CrossFit
1 x 5 @ 40 lbs
4
Beth
Gray
12pm CrossFit
1 x 5 @ 30 lbs
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