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Components
Fight Gone Bad
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
Fight Gone Bad - 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):
15 (11/4)
Workout
Fight Gone Bad
Warm-up
50ft Perfect Lunge w/ Rotation
50/50ft Banded Lateral Steps
10 Cossack Squats
10 GHD Hip Ext (3 sec hold @ ext)
10 Wipers
3 Sided Plank (:45 per side)
20 Cobras (2.5lbs)
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Mobility
Foam Roll Session (2 minutes each)
Quads + Lats + T-Spine
1:00 Couch Stretch (per side)
2:00 PVC Lat Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
Ryan
Keith
12pm CrossFit
345 Total Reps
2
Adam
Gelfand
12pm CrossFit
340 Total Reps
3
Craig
Kreinest
5pm CrossFit
337 Total Reps
4
Jim
Sirovy
12pm CrossFit
290 Total Reps
5
Bill
Curci
12pm CrossFit
285 Total Reps
Need to push harder on the sumo and push press
6
Mike
Tighe
6am CrossFit
269 Total Reps
6
Nate
Cobb
12pm CrossFit
269 Total Reps
7
Ron
Kao
12pm CrossFit
254 Total Reps
8
Trevor
Moncrief
6am CrossFit
234 Total Reps
9
Ahmed
Dahir
12pm CrossFit
195 Total Reps
192 total reps
10
Michael
Liu
6am CrossFit
180 Total Reps
Female Clients
1
Alissa
Cobb
12pm CrossFit
214 Total Reps
rx women #14/65
2
Private
5pm CrossFit
328 Total Reps
3
Janis
Green
6am CrossFit
262 Total Reps
air sq, step up, , db pp,. Went to dl round 2 and 3
4
Esmeralda
Bernal
5pm CrossFit
201 Total Reps
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