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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
Summer Fun - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Summer Fun
Warm-up
Foam Roll: (1:00 per)
Quads and Lats
Then:
50 ft Banded Lateral Steps
10 Pace Perfect Lunge w/ Rotation
15 Banded External Rotations (per side)
10 Scap Pullups
10 DB Rows (per side)
20 Cobras (2.5lbs)
Rope Climb Review
Metcon
Metcon (Time)
For Time:
10,000/8,000m Bike
*Perform 1 Rope Climb Every 3:00 until finished
25 Minute Cap
Sub for Rope Climbs:
10/10 Heavy Dumbbell Rows
Mobility
15 Minute Mobility + Foam Roll Session
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, July 28, 2019
Male Clients
1
Ryan
Figuerado
CrossFit: 8:00 AM
17:55
legless
Female Clients
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