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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
Simple in look, but it's never that simple - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Simple in look, but it's never that simple
Warm-up
1-Mile Bike
10 Scap Push-ups
5 Double Push-up Inchworms
10 Toy Soldiers
10 Walking Toe Touches
10 GHD Hip Extensions
10 Scap Pull-ups
15 Banded Face Pulls
10 DB Rows / arm (moderate)
5 Strict Pull-ups
5 Burpee Broad Jumps
5 Big Kips
40m Sled Push Sprint (empty sled)
Metcon
Metcon (Time)
7 Rounds of:
15 GHD Hip Extensions
10 Calorie Bike
5 Bar Muscle-ups
Scale the 5 Bar Muscle-ups to 10 Strict Pull-ups + 10 Dips if needed. If you cannot link up muscle-ups, scale to a combination of muscle-ups and pull-ups/dips.
E.g. 1 Bar Muscle-up + 8 Pull-ups + 8 Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 10, 2018
Male Clients
1
Davey
Melzer
9:30am CrossFit
14:20
bmus ub
2
Craig
Kreinest
9:30am CrossFit
15:39
3
Frank!e
Armas
9:30am CrossFit
16:03
4
AJ!
Isabelo
9:30am CrossFit
16:21
5
Connor
Miller 🍟 🍔
10:30am CrossFit
19:46
bike was hardest. BMUs unbroken
6
Nate
Cobb
10:30am CrossFit
23:42
all single MUs
7
Moe
Mubarak
9:30am CrossFit
30:36
did the M.U.s!!!
8
Mark
Patzer
9:30am CrossFit
13:30
9
Fernando
Flores
9:30am CrossFit
15:26
10
Jet
Javelet
9:30am CrossFit
21:46
PU/Dip
11
Mel
Nutter
10:30am CrossFit
22:51
Banded good mornings, bike, ring rows/box dips
Female Clients
1
Beth
Gray
10:30am CrossFit
20:00
Started 10 min late but did 5.5 rounds 10 cal/15 GHD/16 pull-ups ...
2
Jaclyn
Morbitzer
10:30am CrossFit
21:06
banded pullups and dips
3
Alissa
Cobb
9:30am CrossFit
21:23
band pu's
4
Emily
Gruber
9:30am CrossFit
22:00
pull ups and bar dips
5
Chelsie
Coughlin
9:30am CrossFit
24:45
6
Patricia
Brown
10:30am CrossFit
25:12
1bmu Banded for the remainder of the workout
7
Madison
White
9:30am CrossFit
27:20
8
Wifey
(aka Chris ...
10:30am CrossFit
27:48
Combo BMU/ strict pu/dips
9
Kait
Pollen
10:30am CrossFit
28:40
blue+orange+red band pu black band dips
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