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Components
White
Single Arm Dumbbell Rows
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
white - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
white
Warm-up
2 Rounds:
25/20 Calories (your choice)
5 PVC Passes
20 Walking Lunges with PVC overhead
5 Big Kips
5 Pull-ups
Metcon
White (Time)
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White
click here
Scale:
3 Rope Climbs with 5 Rope Hitch Progressions or 12 Strict Pull-ups.
Scale Toes to Bar with hanging Knee Raises or 10 HEAVY weighted sit-ups (feet planted for support)
Accessory Work
Single Arm Dumbbell Rows (Using the rest of class, build to a heavy 5/side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 09, 2021
Male Clients
1
Daniel
Schaerer
10:30am CrossFit
23:32
2
Connor
Miller 🍟 🍔
9:30am CrossFit
32:11
Walked 5 laps ☹️
3
Emilio
Lee
10:30am CrossFit
7:21
2 rounds: - 25 cal bike - 5 PVC passes - 20 walking lunges with P...
4
Michael
Gallagher
10:30am CrossFit
26:35
Female Clients
1
Theresa
Brinsa
9:30am CrossFit
28:20
All modified
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