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Components
Back Rack Lunge
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 Row - CrossFit ATR Kearny Mesa
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Lunge Row
Warm-up
3 Rounds:
200 Meter Run
12 Walking Lunges
12 Alternating Dumbbell Hang Snatches
6 Big Kips
6 Strict Pull-ups
Strength
Back Rack Lunge (Every 1:30 x 20 Rounds)
Back Rack Lunge
Minute 1: 10 Walking Lunges
Minute 2: 10 Alternating DB Clean and Presses
Minute 3: 25 Meter Sled Push + 25 Meter Sled Pull with Straps
Minute 4: Rest
*Increase in weight on the Walking Lunges over all 5 sets as long as form permits.
Metcon
Metcon (Time)
1 Round:
1000m Row
30 Alternating Devils Presses (40lbs)
20 GHD Sit-ups
10 Box Jumps
Details:
This workout is completed with one dumbbell.
Alternate every rep with the Devils Press.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 23, 2021
Male Clients
Female Clients
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