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Components
Glute-Ham Raises
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
Dips and GHR's - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
Dips and GHR's
Warm-up
3 Rounds:
20 Calories (Row, Bike or Erg)
10 Pushup w/ Rotations
10 Banded Presses
20 Cobras
20 Banded Good mornings
Glute-Ham Raises (6-6-6)
Glute ham Raises can be done with a band or PVC for assistance if needed. Scale do 15 Hip Extensions if GHR is not an option.
Metcon (Time)
4 Rounds:
15 Ring Dips
15 American KBS (53/35)
25 Yard Lunge with KB (Same KB as Swings)
600m Run
Mobility
MUST BE COMPLETED:
2 Rounds (:90 per side):
Pigeon Stretch
Couch Stretch
Pec Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, October 28, 2018
Male Clients
1
Chris
Christian
CrossFit: 8:00 AM
3 x 6 @ 0 lbs
parallel Z-up
Female Clients
1
Genesis
Dejesus
CrossFit: 8:00 AM
3 x 6 @ 0 lbs
I used the purple band. I did GHR.
1
Alissa
Cobb
CrossFit: 8:00 AM
3 x 4 @ 0 lbs
orange band over the shoulder, back tender
1
Chelsie
Coughlin
CrossFit: 8:00 AM
3 x 4 @ 0 lbs
with small red resistance band
1
Emily
Gruber
CrossFit: 8:00 AM
3 x 3 @ 0 lbs
some Z, some real
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