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Components
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
Recovery - 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):
12 (8/4)
Workout
Recovery
Warm-up
2 Rounds:
10 Ext Rot Low
10 Ext Rot and Press
10 Palloff Presses
10 Lateral Bounds (dot drill)
Metcon (Time)
3 Rounds:
100 yard Single Arm Farmers Carry (60/40)
25 Russian Twists
15 GHD Sit-ups
Run 800 meters
3 Rounds:
100 Yard Waiters Walk (60/40)
25 V-ups
15 Cal Bike
Run 800 meters
The 100 Meter waiters walk and farmers carry should be split 50 meters per side.
Mobility
1:00 Per:
Banded Trap Stretch
Banded Quad Stretch
Pigeon Stretch
Foam Roller Pec Stretch
Couch Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 21, 2018
Male Clients
1
Andrés
Herrera
5pm CrossFit
27:45
10lb med ball
2
Adam
Gelfand
12pm CrossFit
28:32
3
Jim
Sirovy
12pm CrossFit
29:00
4
Michael
SYLLIAASEN
6am CrossFit
36:00
5
Ron
Singer
5pm CrossFit
36:36
6
Robby
Tabellija
12pm CrossFit
36:40
finished after timecap
7
Brad
Damon
6am CrossFit
32:37
8
Jason
Jarrells
5pm CrossFit
37:25
60 # farmer carry, 50# waiter walk, 20# russian twists
Female Clients
1
Theresa
Brinsa
12pm CrossFit
30:40
30 LB, all bike
2
Esmeralda
Bernal
12pm CrossFit
35:00
3
Megan
Gibbings
5pm CrossFit
37:30
30lb db
4
Janis
Green
6am CrossFit
40:00
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