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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 - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
Online Tracking for Sundays WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Sunday
READY
1.) 1 Round (0:00-8:00)
- 1:00 Bike (Increase Pace every :20)
- 10E Alternating Shoulder Taps in Beast Hold
- 20E Side Lying Hip Abduction/Adduction
- 10 Narrow Stance Tempo Squats (:03 Down)
- 1:00 Row (Increase Pace every :20)
* Allow 5:00 to demo movements and allow athletes to prepare.
E.S.D.
Metcon (AMRAP - Rounds)
2.) BURN
30:00 Alternating EMOM: (13:00-43:00)
Minute 1: 10/8 Calorie Bike
Minute 2: :20E Side Plank w/Hip Abduction Hold
Minute 3: 13/10 Calorie Row
Minute 4: :20E Copenhagen Plank
Minute 5: :40 Elevated Hamstring Plank (Feet on Bench)
* Allow 3:00 for athletes to grab water and prepare for adaptation.
ADAPTATION
3.) 4:00 Alternating EMOM:
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :45 Pretzel (R)
Minute 4: :45 Pretzel (L)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 21, 2022
Male Clients
1
Miguel
Ordonez
Online Tracking for Sunda...
6 Rounds
Farmers carry instead of Copenhagens 62lb
Female Clients
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