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Components
Back Rack Lunge
Harley Quinn
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
Harley Quinn - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
Harley Quinn
Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.
Warm-up
100 ft. Walking Lunge
50 ft. Toy Soldiers
50 ft. Walking Toe Touches
10 GHD Hip Extensions
20 Banded Face Pulls
25 Hollow Rocks
10 Wipers
10 Scorpions
Strength
Back Rack Lunge
Back Rack Lunge
2 (1 per leg) EMOM x 10
Building up in weight
Metcon
Harley being Harley.
Harley Quinn (Time)
5 Rounds of:
14 Lunges (135/95)
10 GHD Hip Extensions
10 T2B
*Thoughts: Let's face it. Harley likes to use her ASSets (lunges, hip extensions) to her advantage and her strength lies in gymnastics (t2b). Her trademark pose with the bat on her back will be replaced by a barbell here and every lunge will be dedicated to The Joker.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 20, 2019
Male Clients
1
TOM
Hill
10:30am CrossFit
1 x 2 @ 315 lbs
my left glute was not firing the same as my right.. Did glute act...
2
Moyzes
Dias
10:30am CrossFit
1 x 2 @ 275 lbs
3
Robert
Christie
9:30am CrossFit
1 x 2 @ 235 lbs
4
Mike
Tighe
9:30am CrossFit
1 x 2 @ 230 lbs
5
Jaimeson
Pollen
10:30am CrossFit
1 x 2 @ 215 lbs
6
Bill
Curci
9:30am CrossFit
1 x 2 @ 195 lbs
6
Eric
Otero
10:30am CrossFit
1 x 2 @ 195 lbs
7
Ashish
Grover
9:30am CrossFit
1 x 2 @ 175 lbs
8
Jason
Pierson
9:30am CrossFit
1 x 2 @ 0 lbs
2x275 bench
Female Clients
1
Camille
Chamberlen
10:30am CrossFit
1 x 2 @ 180 lbs
1
Corinne
Ingham
9:30am CrossFit
1 x 2 @ 180 lbs
had more
2
Rachael
Storm
9:30am CrossFit
1 x 2 @ 165 lbs
3
Melissa
Gomez
9:30am CrossFit
1 x 2 @ 145 lbs
4
Kelly
Hill
9:30am CrossFit
1 x 2 @ 135 lbs
5
Beth
Gray
10:30am CrossFit
1 x 2 @ 125 lbs
BOOM Harley Quinn says Hi!!
5
Wifey
(aka Chris ...
10:30am CrossFit
1 x 2 @ 125 lbs
6
Gretchen
Otero
10:30am CrossFit
1 x 2 @ 120 lbs
6
Lisa
Gift
9:30am CrossFit
1 x 2 @ 120 lbs
7
Megan
Gibbings
9:30am CrossFit
1 x 2 @ 110 lbs
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