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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
Lunge, Sweat and 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):
16 (8/8)
Workout
Lunge, Sweat and Stretch
Warm-up
2 Rounds:
10/10 Figure 8 Dot Drills (per side)
10/10 Kneeling Palloff Presses (switch knees each round)
20 Hollow Rocks
10 Wipers
:30 Couch Stretch
:30 Perfect Lunge
Metcon (AMRAP - Rounds and Reps)
13 Minute AMRAP:
400m Run
20 GHD Situps
10 Box Jump Overs (30/24)
5 Man Makers (40/25)
At the 13 minute mark, everyone will immediately head to an assault bike for a 5 minute active recovery period. The pace is up to you but you must be moving all 5 minutes.
At the 18 minute mark, everyone will complete a 200m Lunge (RX+ with a weight vest).
Score is Rounds and reps on the first 13 minutes. RX+ is for everyone who did the AMRAP as prescribed as well as the weight vest 200m Lunge.
Mobility
The remaining time will be spent on specific mobility needs per person. The coaches will go over your mobility drills on an individual basis that fits your needs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 16, 2018
Male Clients
1
Adam
Gelfand
12pm CrossFit
2 + 19
2
Ryan
Goderre
5pm CrossFit
2 + 8
3
Fernando
Flores
6am CrossFit
2 + 2
4
Ilya
Zavalov
12pm CrossFit
2 + 1
5
Chad
Baker
12pm CrossFit
2 + 0
did the 30 inch wooden box and 40 lb dumbells
6
Jason
Jarrells
5pm CrossFit
2 + 2
25# wsu, 30#man makers // 8:23 200m lunge
7
Jesse
Ramirez
12pm CrossFit
2 + 0
7
Tyler
Eickmann
5pm CrossFit
2 + 0
30lbs man stretch
Female Clients
1
Alissa
Cobb
6am CrossFit
2 + 1
1
Katrin
Henricksen
6am CrossFit
2 + 1
5:44 200m lunge
1
Mandie
Lynn
12pm CrossFit
2 + 1
20 box jumps. Oops
2
Jen
Carroll
12pm CrossFit
2 + 26
sit ups and 15# DB
3
Chelsie
Coughlin
5pm CrossFit
2 + 1
3
Jaclyn
Morbitzer
12pm CrossFit
2 + 1
20 inch box
3
Veronica
Rosalies
5pm CrossFit
2 + 1
4
Sarah
Mielke
6am CrossFit
2 + 0
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