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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
Sunday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
Online Tracking for Sundays WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
READY
1.) 2 Rounds (0:00-12:00)
- 1:00 Machine of Choice (Bike/Ski/Row)
- 6E Tall Kneeling Shoulder CARs (
https://www.youtube.com/watch?v=L0ZbCjWo6js
)
- 6E Quadruped Hip CARs (Both Directions Each Side) (
https://www.youtube.com/watch?v=3HcqUibHeDY
)
- 8 Prone Snow Angels (
https://www.youtube.com/watch?v=gT4A4DyDEgw
)
- 8E Super Lunge Rotations
* With remaining time, brief BURN and allow athletes to prepare their stations to start.
E.S.D.
Metcon (AMRAP - Rounds)
2.) BURN
Every 2:30 for 12 Alternating Sets: (12:00-42:00)
Set 1.) Perform the following: (REST the remainder of interval)
- 12/9 Calorie Bike
- 15 Spanish Squats (
https://www.youtube.com/watch?v=SZMidXQy7jY
)
Set 2.) Perform the following: (REST the remainder of interval)
- 12/9 Calorie Ski
- 8E DB Front Raise + Lateral Raise + Bent Over Reverse Fly
- 15 Bent Over DB Row
* Allow 3:00 for athletes to grab water and gather for the skill development portion.
ADAPTATION
4.) (45:00-48:00)
Minute 1: :20E Thread the Needle
Minute 2: :20E Twisted Cross
Minute 3: :45 Puppy Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, July 17, 2022
Male Clients
Female Clients
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