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Components
Metcon
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 Sweat Session - 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 Sweat Session
Core Development
200m Run
10/10 Palloff Press Reverse Lunges*
5 PVC Passes
50’ Banded Lateral Steps
:30 Side Planks
*while holding a Palloff press at extension and bracing slowly complete 10 alternating reverse lunges while maintaining a perfect Palloff position per side.
Metcon (Time)
21-15-9
Wall balls (20/14)(10’/9’)
Ski Erg Calories
2x Hollow Rocks
14 Minute Cap
Metcon (Calories)
4 Rounds: (3:00 working | 1:00 Rest)
120m Shuttle Sprint
Max Calories Assault Bike
*Goal is to complete over 100/80 Calories over all 4 Rounds. Every Calories short atvthe end of the 4 Rounds is owed in burpees to a 1’ target completed immediately after the end of the last round.
Shuttle Sprint (20m-20m-40m-40m)
Mobility
10 Minute Full Body Yoga Mobility Flow with emphasis on tight hips and shoulders . We are due for a good stretch session!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 11, 2019
Male Clients
1
Michael
Liu
CrossFit: 8:00 AM
9:45
Female Clients
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