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Components
DB Bench Press
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
Bench and Mobility - 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 (8/7)
Workout
Bench and Mobility
Warm-up
Banded Lateral Steps
10 Wipers
10 Palloff Presses (5 per side)
3 sided plank (:30 per side)
10 Pushups w/ Rotations
2 Rounds:
10 DB Rows
10 Ext Rot Low
DB Bench Press (8-8-8-8-8)
(12 Minutes)
superset: 30 Second Hollow Hold
Metcon (Time)
21-15-9
Bench (155/95)
Double Unders
Ski Erg Calories
RX+ Bench 185/115
Unbroken Double Unders
Mobility
15 Minutes: Anterior Chain + Pec Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 05, 2019
Male Clients
1
Nate
Cobb
12pm CrossFit
1 x 8 @ 202 lbs
2
Bill
Curci
5pm CrossFit
1 x 8 @ 170 lbs
2
Olivier
Derei
5pm CrossFit
1 x 8 @ 170 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 8 @ 140 lbs
4
Ryan
Figuerado
5pm CrossFit
1 x 8 @ 130 lbs
5
Eric
Otero
5pm CrossFit
1 x 8 @ 120 lbs
60# DB
6
Julian
Haddad
5pm CrossFit
1 x 8 @ 100 lbs
7
Ashish
Grover
6am CrossFit
1 x 8 @ 70 lbs
Female Clients
1
Melissa
Gomez
5pm CrossFit
1 x 8 @ 80 lbs
40lb DB
2
kasey
stark
5pm CrossFit
1 x 8 @ 70 lbs
35 ea
2
Theresa
Brinsa
6am CrossFit
1 x 8 @ 70 lbs
3
Gretchen
Otero
5pm CrossFit
1 x 8 @ 60 lbs
4
Ruth
Rittermann
6am CrossFit
1 x 8 @ 45 lbs
5
Megan
Gibbings
5pm CrossFit
1 x 8 @ 30 lbs
6
Alissa
Cobb
6am CrossFit
1 x 6 @ 70 lbs
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