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Components
Dips
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
Dips, Swings, Stretch - 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):
10 (7/3)
Workout
Dips, Swings, Stretch
Warm-up
400m Run
Perfect Lunge w/ Rotation
50ft Banded Lateral Steps
12 Internal and External Rotation (per side)
12 Push-ups
2:00 Foam Roll of Quads (per side)
(Review Ring Stability and Ring Dip)
Strength
Dips (10-10-10-10-10-max)
Dips
(12 Minutes) (Bar Dips)
5 sets of 10 increasing in weight through out followed by 1 set of max reps @ body weight
Metcon
Metcon (Time)
4 Rounds For Time:
20 Suitcase Carry KB Lunges (53's/35's)
15 Russian Kettlebell Swings (53/35)
10 Ring Dips
5 Calorie Ski Erg
14 Minute Cap!
Mobility
12 Minutes: Shoulder and Anterior Hip Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 01, 2019
Male Clients
1
Brad
Damon
6am CrossFit
1 x 26
10@44#
2
TOM
Hill
6am CrossFit
1 x 21
Heavy 10 @ 62lbs
3
Bill
Curci
5pm CrossFit
1 x 20
10x0,2.5,5,10,18,26
4
Mike
Tighe
6am CrossFit
1 x 16
Heaviest 35lbs
5
Fabricio
🦍
5pm CrossFit
1 x 13
heavy @18
6
Adam
Gelfand
12pm CrossFit
1 x 20
10@25 lbs
7
Ron
Singer
5pm CrossFit
1 x 12
blk band
Female Clients
1
Private
5pm CrossFit
1 x 13
2
kasey
stark
5pm CrossFit
1 x 15
purple band
3
Melissa
Gomez
5pm CrossFit
1 x 13
Banded (GRN)
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