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Components
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
Lets get after it - 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):
25 (16/9)
Workout
Lets get after it
Warm-up
800m Run
3 Rounds:
3 Sided Plank (:30 Per side)
30 Hollow Rocks
30 Cobras (2.5lbs)
2 Rounds:
Banded Monster Walk
10 Wipers
20 Banded Glute Bridges
:30 Couch Stretch
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 minutes of:
200m Run
15 Wallball shots, 20/14
5 Handstand Push-ups
1 Rope climb, legless
Mobility
The remaining time should be spent working on individualized mobility needs. Coach will assign this to you.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 11, 2018
Male Clients
1
Frank!e
Armas
5pm CrossFit
6 + 0
UB WBs & HSPUs
2
Adam
Gelfand
12pm CrossFit
5 + 3
3
AJ!
Isabelo
6am CrossFit
5 + 2
i hate wallballs
4
Robby
Tabellija
12pm CrossFit
5 + 0
5
Chris
Christian
6am CrossFit
4 + 0
5
Tom
Brown
12pm CrossFit
4 + 0
6
Chad
Baker
12pm CrossFit
3 + 11
Handstand pushups are no joke
7
Ryan
Goderre
5pm CrossFit
3 + 6
did 4 but hitched on 1 round so not counting it
8
Ilya
Zavalov
12pm CrossFit
3 + 4
9
Lenny
T
5pm CrossFit
3 + 1
10
Ulrick
Matsunaga
6am CrossFit
5 + 1
don't really like heights =rope climbs - did it with legs
11
Jim
Pinkerton
6am CrossFit
5 + 0
Not legless
12
Andrés
Herrera
5pm CrossFit
4 + 1
everything RX except HSPU (25# + Abmat)
13
Joshua
Holmes
5pm CrossFit
3 + 20
14
Tyler
Eickmann
5pm CrossFit
3 + 17
16 lbs wallball 40lbs seat press 5 strict pull-up
15
Josh
Kwon
6am CrossFit
3 + 0
Female Clients
1
kasey
stark
5pm CrossFit
5 + 5
10 lb wb, L press 20 lbs, banded pull ups,
2
Emily
Gruber
6am CrossFit
4 + 16
25lbs DB and reg rope climb
3
Brenna
Jarrells
12pm CrossFit
4 + 8
10# wb, 2 ab mats, knee ups
4
Tammy
Nguyen
6am CrossFit
4 + 1
rope climb
4
Thuong
Ton
6am CrossFit
4 + 1
knee up
5
Donica
Ryder ⛵️
6am CrossFit
4 + 0
ALMOST Rx! everything but scaled to rope climbs w legs
5
Theresa
Brinsa
5pm CrossFit
4 + 0
6
Chelsie
Coughlin
12pm CrossFit
3 + 16
KTE, 25# DB
7
Genesis
Dejesus
12pm CrossFit
3 + 15
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