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Components
Weighted Step-ups
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
Step ups and lunges - 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):
15 (10/5)
Workout
Step ups and lunges
Warm-up
3 Rounds:
Row 400m
30 Hollow Rocks
:20 Side planks
10 GHD Hip Ext
2 Rounds:
Run 400m
30 Cobras (2.5lbs)
20 Ball Slams (40/30)
10 Single Leg Deadlifts (your choice)
Mobility
15 Minutes of Hip and Shoulder opening
Weighted Step-ups (5-5-5-5)
Weighted Step-ups
Per leg
Once completed finish with a 200m Walking Lunge
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 23, 2018
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 5 @ 120 lbs
2
Ken
Nelson
5pm CrossFit
1 x 5 @ 106 lbs
3
Brad
Damon
6am CrossFit
1 x 5 @ 60 lbs
#60 dbls
4
Robby
Tabellija
12pm CrossFit
1 x 5 @ 40 lbs
5
Zach
Jones
12pm CrossFit
4 x 5 @ 30 lbs
rest
5
Jet
Javelet
5pm CrossFit
3 x 5 @ 30 lbs
5
Chad
Baker
12pm CrossFit
1 x 5 @ 30 lbs
15, 20, 25, 30
6
Michael
SYLLIAASEN
6am CrossFit
1 x 5 @ 20 lbs
7
Giovanni
Barranco
6am CrossFit
4 x 10 @ 0 lbs
1 set:15lbs, 3 sets:20
7
Josh
Kwon
6am CrossFit
4 x 5 @ 0 lbs
15, 20, 25, 30
Female Clients
1
Katrin
Henricksen
6am CrossFit
1 x 5 @ 70 lbs
35# db in each hand
2
Alissa
Cobb
6am CrossFit
1 x 5 @ 25 lbs
2
Teresa
Swanson
12pm CrossFit
1 x 5 @ 25 lbs
3
Janis
Green
6am CrossFit
1 x 5 @ 20 lbs
4
Theresa
Brinsa
12pm CrossFit
1 x 5 @ 15 lbs
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