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Components
Metcon
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
Every 2:00 x 10 - CrossFit ATR Kearny Mesa
Class
(All)
Megan Trezza:
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Every 2:00 x 10
Warm-up
Glute Prep (No Measure)
2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats
1 Round:
1:00 Couch Stretch (per side)
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Metcon
Metcon (AMRAP - Rounds)
Every 2:00 x 10 Rounds, complete:
5 Deadlifts (Your 70% on wodify)
11 Push-ups
5 Plate Jump overs (Stack bumper plates to 15+" and jump over it)
Score is 10 rounds if all are completed.
This should take around 1:15-1:40 seconds with a short rest between rounds.
Rest
Metcon (Weight)
4 Rounds (not for time):
12 Dumbbell Lunges (heavy)
12 Banded Tricep Extension (use pull-up band)
8 Empty Barbell Curls
Tracking heavies set of DB Lunges (Add both together for score)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 17, 2021
Male Clients
Female Clients
1
Megan
Trezza
Megan Trezza:
10 Rounds
125 lbs deadlift
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