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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
Sunday Funday - 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):
3 (2/1)
Workout
Sunday Funday
Warm-up
2 Rounds:
400m Run
25 Hollow Rocks
:30 Side Plank (R&L)
25 Cross Touches (Per Side)
Metcon (3 Rounds for reps)
7 Minute AMRAP:
160m Shuttle
Max Reps Push-ups
*40m Sprint down and back twice.
Every time you break on the pushups you must complete another 160m Shuttle
Rest 3 Minutes
5 Minute AMRAP:
10 DBall Slams (40/30)
5 DBall Box Step overs (24/20)
*hands cannot touch the box during the step over.
Rest 3 Minutes
3 Minute AMRAP:
Rope Climbs (20’)
*Sub for Rope Climbs is working on your hitch or Ring Rows
Score each AMRAP as its own round.
Round 1: 7 Minute AMRAP
Round 2: 5 Minute AMRAP
Round 3: 3 Minute AMRAP
Mobility
20 Minutes of CrossFit Recovery Yoga
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 05, 2018
Male Clients
1
Adam
Gelfand
CrossFit: 8:00 AM
104 Total Reps
2
Iain
Fulton
CrossFit: 8:00 AM
89 Total Reps
Female Clients
1
Alissa
Cobb
CrossFit: 8:00 AM
193 Total Reps
bar pu (5 notches) rx 2nd round ring rows
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