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Components
Bar Muscle-ups
Metcon
Commando
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
Commando - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (11/3)
Workout
Commando
Warm-up
10 Scap Pull-ups (w/ 0:02 Hold)
5 Double Push-up Burpees
15 Hollow Rocks
10 Wipers
50 ft. Waiter's Walk / side (Heavy)
5 Kips
5 Knees-to-elbows
1 Rope Climb (15 ft.)
Skill Development
Bar Muscle-ups
Bar Muscle-ups
10 minutes to practice
Choose your own Adventure:
Metcon (Time)
8 Rope Climbs (15 ft.)
16 Pull-ups
16 Dips
32 Pull-ups
32 Honest Push-ups
12 minute timecap
Sub for Rope Climb: 4 Knees-to-elbows
OR
Commando (Time)
10 Ring Muscle-ups
10 Bar Muscle-ups
10 Rope Climbs (15 ft.)
12 minute timecap
Finisher
Metcon (Weight)
3 minute Heavy D-Ball Hold
500m Row
2 minute Heavy D-Ball Hold
250m Ski Erg
No pregnancy holds permitted, must bear hug ball.
Mobility
Metcon (No Measure)
2 minutes Foam Roll Lats / side
2 minutes Foam Roll T-Spine
2 minutes Lacrosse Ball Front Delts / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 24, 2019
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 3
1st BMU's in over a year
1
Ryan
Figuerado
5pm CrossFit
1 x 3
2
Robby
Tabellija
6am CrossFit
1 x 2
ring mu's
3
Bill
Curci
4pm CrossFit
3 x 1
3
Frank!e
Armas
5pm CrossFit
1 x 1
4
Papi
Aka Teddy
4pm CrossFit
1 x 0
5
Ryan
Holcombe
5pm CrossFit
1 x 2
6
Brad
Damon
6am CrossFit
1 x 0
nope
6
Chad
Baker
12pm CrossFit
1 x 0
Skill Development Bar Muscle-ups and Big Kips to get to Muscle up...
6
Steven
Bui
7pm CrossFit
1 x 0
6
Tyler
Eickmann
8am CrossFit
1 x 0
Working on getting my hips to the bar. Don't pull too early.
Female Clients
1
ashley
green
6pm CrossFit
1 x 1
1 rep called it good after that
2
Kaitlin
Woods
6pm CrossFit
1 x 0
green and red bands
2
Maria
Mercado
6pm CrossFit
1 x 0
Practice
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