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Components
DB Rows
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 Funday - 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
Sunday Funday
Warm-up
3:00 on :30 off:
Assault Bike
Rower
Plank (you can change sides as needed)
DB Rows (10-10-10-10)
4 Sets (AHAP)
Super set with max GHD Sit-ups
*the sit-ups must be continuous. One you hesitate to rest the set ends. Sub GHD Sit-ups for T2b/K2E for anyone who is newer to GHD’s
Metcon (Calories)
9 Minute amrap:
Max Calories Rower
Every 2 minutes you must complete 2 Rope Climbs (20’/15’)
Immediately at the end of the 9 minutes go directly Into:
200m Lunge
Sub Rope Climbs for Hitch Progressions or 4 Rope Pulls from the the floor
RX+= legless Rope Climbs + WT Vest Lunge
Mobility
Mobility yoga
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 02, 2018
Male Clients
1
Ryan
Figuerado
CrossFit: 8:00 AM
1 x 10 @ 60 lbs
Female Clients
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