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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
Work Rest Repeat - 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):
11 (7/4)
Workout
Work Rest Repeat
Warm-up
600m Run
50ft Perfect Lunge w/ Rotation
5 Inchworms
50ft Banded Lateral Steps
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
1:00 PVC Lat Mobility
3 Rounds:
10 Ext Rot Low
15 Cobras
10 DB Rows (medium to heavy)
Metcon (AMRAP - Reps)
6 Rounds:
30 Seconds Max Toes to Bar
30 Seconds Rest
30 Seconds Max burpee to a 6'' Target
30 Seconds Rest
Rest
Rest 4:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20/15 Calorie bike
100 Meter Farmers Carry (50’s/35’s)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
153 Reps
2
Bill
Curci
5pm CrossFit
137 Reps
2
Robby
Tabellija
12pm CrossFit
137 Reps
3
Brad
Damon
6am CrossFit
107 Reps
4
Ashish
Grover
6am CrossFit
130 Reps
4
Trevor
Moncrief
6am CrossFit
130 Reps
5
Julian
Haddad
12pm CrossFit
10 Reps
10 -12 knees to chest avg 5 burpees avg
Female Clients
1
Gretchen
Otero
5pm CrossFit
103 Reps
2
kasey
stark
5pm CrossFit
88 Reps
38 t2b, 50 burpees
3
Nakisha
Sivers
5pm CrossFit
102 Reps
4
Melissa
Gomez
5pm CrossFit
95 Reps
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