Show Workout in Full Screen
Auto Scroll Page
Components
Russian KettleBell Swings
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
What will 20.4 be? - 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):
12 (7/5)
Workout
What will 20.4 be?
Warm-up
1 Round:
50 ft Banded Lateral Steps
30 Banded Glute Bridges
15 GHD Hip Extensions
2 Rounds:
30 Hollow Rocks
:30 Side Planks
15 Palloff Presses (per side)
1 Round:
50 ft Banded Lateral Steps
30 Banded Glute Bridges
15 GHD Hip Extensions
Skill Development
Russian KettleBell Swings (10 x 10 )
Warm up to a working weight then complete 10 sets of 10 at the same weight. Rest :30 - :45 between sets
Metcon
Metcon (AMRAP - Rounds)
3 Round EMOM
Minute 1: 20 GHD Sit-ups
Minute 2: 15/12 Calorie Row
Minute 3: 10 Handstand Shoulder Touches (Rx+: 25 ft. Handstand Walk)
Minute 4: 15/12 Calorie Bike
Minute 5: 10 DB Push Press (40/30lbs)
Mobility
10 Mandatory minute of mobility!
2:00 Couch stretch (per side)
1:00 Pigeon Stretch (per side)
1:00 Calf Stretch (per side)
2:00 Pec Stretch on Foam Roller (2.5lbs)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
10 x 10 @ 80 lbs
1
Nate
Cobb
12pm CrossFit
10 x 10 @ 80 lbs
2
Eric
Otero
5pm CrossFit
10 x 10 @ 70 lbs
2
Robby
Tabellija
12pm CrossFit
10 x 10 @ 70 lbs
3
Brad
Damon
6am CrossFit
10 x 10 @ 62 lbs
3
Chris
Christian
6am CrossFit
10 x 10 @ 62 lbs
3
Trevor
Moncrief
6am CrossFit
10 x 10 @ 62 lbs
Female Clients
1
Kim
McGrath
5pm CrossFit
10 x 10 @ 62 lbs
2
Melissa
Gomez
5pm CrossFit
10 x 10 @ 53 lbs
3
Becca
Chang
5pm CrossFit
10 x 10 @ 44 lbs
3
Gretchen
Otero
5pm CrossFit
10 x 10 @ 44 lbs
4
Michelle
Robidas
6am CrossFit
10 x 10 @ 0 lbs
5:46
Loading...
Powered By Wodify