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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
Follow the clock - 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
Follow the clock
Warm-up
12 Minute amrap:
400m Run
50’ bear craw (band around wrists)*
15 Cobras (2.5lbs)
10 Wipers (Per side)
10 Scorpions
*Use the same band you would use to do banded sqauts. Make sure to keep you hands shoulder width and your knees just above the floor as you bear crawl.
Rest 2:00
10 Minutes of: Foam Roll Quads, Lats & T-Spine
:90 seconds of: Couch Stretch (Per side)
& Pigeon Stretch (Per side)
Metcon (AMRAP - Rounds and Reps)
18 Minute Amrap:
Open: Evolution Mile
With the remaining time complete as many rounds as possible of:
30 Pushups
20/15 Cal Bike or Ski Erg
10 Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 25, 2018
Male Clients
1
Adam
Gelfand
12pm CrossFit
3 + 1
7:40 evo mile
2
Craig
Kreinest
5pm CrossFit
2 + 38
3
Julian
Willis
12pm CrossFit
2 + 30
8:13 Evolution Mile
4
Travis
Felderhoff
6am CrossFit
2 + 29
Evolution Mile - 7:37
5
Fabricio
🦍
12pm CrossFit
2 + 6
9:23 evolution mile
6
Mark
Townley
12pm CrossFit
2 + 3
8:35 e mile
7
Ron
Singer
5pm CrossFit
1 + 40
8
Jason
Jarrells
5pm CrossFit
1 + 35
20" box // 10:45 evo mile
8
Tyler
Eickmann
5pm CrossFit
1 + 35
10:30 evo mile did push-ups wrong. Doing them properly is much ha...
9
Salvador
Urena
5pm CrossFit
1 + 0
Female Clients
1
Maria
Mercado
6am CrossFit
1 + 15
2
Genesis
Dejesus
12pm CrossFit
2 + 13
3
Alissa
Cobb
6am CrossFit
2 + 0
back sprain - 2000k row, box pu, 18" su
4
Jaclyn
Morbitzer
12pm CrossFit
1 + 30
Step ups Box pushups
5
Brenna
Jarrells
12pm CrossFit
1 + 6
11:45 run, raised pu, box steps
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