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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
Lets Work! - 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 (10/5)
Workout
Lets Work!
We have 3 separate conditioning pieces today. Once you finished each segment you rest till the start on the next. Ex. If you finish the first in 10minutes rest till the 15 Minute Mark and then start part 2.
10 Minute warmup yoga flow.
Metcon (2 Rounds for time)
4 Rounds: (00:00-15:00)
25 Cal Row
50 Ab Mat Sit-ups
3 Rounds (15:00-30:00)
15 Dips
200m Dball Carry **
15 Cal Ski Erg or Bike
*Dball should be as heavy as possible but you MUST be able to carry it unbroken every round!
30 Minute Cap
Metcon (Weight)
Every 2 minutes x 5
40m Sled Sprint (Sled+180/110)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 18, 2018
Male Clients
1
Private
5pm CrossFit
21:00
2
Adam
Gelfand
12pm CrossFit
40:57
3
Brad
Damon
6am CrossFit
1:00:00
a yeah, yes, sure.
4
Tyler
Eickmann
5pm CrossFit
29:55
5
Marco
Hernandez
6am CrossFit
30:00
Push-ups replaced dips
6
Chad
Baker
12pm CrossFit
31:00
bar dips 40 lbs
6
Fabricio
🦍
12pm CrossFit
31:00
bar dips 40 lbs ball
7
Milton
Montiel
6am CrossFit
45:00
8
Robby
Tabellija
12pm CrossFit
0:00
0
8
Ryan
Figuerado
5pm CrossFit
0:00
Female Clients
1
kasey
stark
5pm CrossFit
29:12
2
Emily
Gruber
6am CrossFit
30:00
2
Lisa
Gift
5pm CrossFit
30:00
3
Genesis
Dejesus
12pm CrossFit
31:05
4
Mandie
Lynn
12pm CrossFit
32:00
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