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Components
Shoulder 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
**Heavy 3 Week** - 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
**Heavy 3 Week**
Warm-up
Shoulder Warmup #2 (No Measure)
2 Rounds:
5 Burpees
10 Band Pull Aparts (Palms Down)
10 Cuban Presses
5 PVC Passes
10/10 External Rotation (Low)
5 DB Strict Press (Per Side)
8 Minute Cap. then gathering at the TV for the WOD breakdown.
Strength
Shoulder Press ((22 Minutes) 5 x 3 @ the same load )
Over 6-8 Minutes, build to 85-95% of your 1 RM Press. Then, Complete 5 x 3 at the same load.
Metcon
Metcon (Time)
For TIme:
40-30-20-10 of:
Single Unders
Hollow Rocks
DB Push Presses (30-35lbs x 2 DB)
Set a dumbbell weight you can cycle around 15 reps with early on. Then chip at it.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 14, 2021
Male Clients
Female Clients
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