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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
9 Round Dumbbell Challenge - 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):
0 (0/0)
Workout
9 Round Dumbbell Challenge
Warm-up
10 Calorie Ski Erg
10 Calorie Upper Body Bike
:30 Side Planks
20 Cobras (2.5lbs)
10 DB Rows (medium)
1:00 Foam Roll Lats (Per side)
1:00 Foam Roll T-Spine
5 PVC Passes
Metcon (Time)
3 Rounds:
20 Calorie Row
10 DB Push Press
3 Rounds:
20 Calorie Bike
20 DB Overhead Lunge
3 Rounds:
20 Calorie Ski Erg
10 DB Thrusters
Rx DB’s: 30/20lbs
Rx+ DB’s: 40/30lbs
Mobility
15 Minute Yoga Mobility Flow w/ Sean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 04, 2019
Male Clients
Female Clients
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