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Components
Ring Rows
Barbell Bicep Curls
Ring Dips
DB Rows
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
"Hard Core" and Summer Pumps - 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):
13 (8/5)
Workout
"Hard Core" and Summer Pumps
Core Development
5 Rounds:
20 4-Count Flutter Kicks
10 Leg Raises
20 2-Count Bicycle Sit-ups
10 Wipers
:20 Side Planks (both sides)
Strength
Ring Rows (10-10-10-10)
Ring Rows
Superset 10 Barbell Bicep Curls per round
Barbell Bicep Curls (4x10)
Ring Dips (10-10-10-10)
Ring Dips
Superset 10 Heavy DB Rows per side
DB Rows (4x10)
Mobility
Chest and Lat Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 13, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 10
1
Bill
Curci
5pm CrossFit
1 x 10
parallel
1
Brandon
Thorsten
5pm CrossFit
4 x 10
Feet elevated
1
Fabricio
🦍
12pm CrossFit
1 x 10
20` box lvl
1
Nate
Cobb
12pm CrossFit
4 x 10
1
Zach
Jones
12pm CrossFit
1 x 10
2
Nathan
Thompson
12pm CrossFit
0 x 0
3
Eric
Otero
5pm CrossFit
1 x 10
Female Clients
1
Alissa
Cobb
12pm CrossFit
4 x 10
1
Allison
Hart
12pm CrossFit
4 x 10
1
Ana
Lozano
5pm CrossFit
1 x 10
1
Gretchen
Otero
5pm CrossFit
1 x 10
1
Megan
Gibbings
5pm CrossFit
4 x 10
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