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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
Little Chipper - 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):
17 (13/4)
Workout
Little Chipper
Warm-up
10 Cat Cows
10 Scap Pushups
5 Double Pushup Inchworms
30 Step Back Lunges
10 Walking Toe Touches
15 PVC GHD Hip Extensions
10 Fist Pushups
15 Band Pull Aparts
10 Palloff Presses / side
10 Single-leg KB RDL (light)
10 Banded Ext. Rotations w/ Press
2 Wall Walks
Metcon (Time)
2 Rounds of:
25 Calories (machine of your choice)
25m Handstand Walk
25 Deadlifts (135/95)
25 Ring Dips
25 Deadlifts
* sub for hs walk = 5 wall walks
Scale so that you can perform 10+ ring dips unbroken, otherwise scale to bar dips, banded dips, pushups. Yes, we know the deadlifts are light, but there's 100 reps. Don't rush it and don't get sloppy- you will pay the price if you do.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 28, 2018
Male Clients
1
Private
9:30am CrossFit
14:46
2
Craig
Kreinest
9:30am CrossFit
18:52
3
Ryan
Figuerado
9:30am CrossFit
11:57
Wall walks
4
Jaimeson
Pollen
9:30am CrossFit
14:19
wall walks and pushups
5
Adam
Gelfand
9:30am CrossFit
14:44
wall walks
6
Mark
Davis
9:30am CrossFit
15:46
95, wall walks, bar
7
Ryan
Goderre
10:30am CrossFit
16:14
8
Private
9:30am CrossFit
17:03
9
Fernando
Flores
9:30am CrossFit
17:09
wall walks
10
Chris
Christian
9:30am CrossFit
18:40
11
Bill
Curci
9:30am CrossFit
20:26
Wall walk; bar dip
12
Tom
Brown
10:30am CrossFit
21:03
wall walls bar dips
13
Private
10:30am CrossFit
21:28
Female Clients
1
Corinne
Ingham
9:30am CrossFit
15:40
105# DL, bar dips
2
Edna
Castaneda
9:30am CrossFit
18:07
assisted RD
3
Esmeralda
Bernal
9:30am CrossFit
20:37
4
Wifey
(aka Chris ...
10:30am CrossFit
22:11
sub 20lb DB lunges, bar dips, row
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