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Components
Metroid
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
Metroid - 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):
9 (6/3)
Workout
Metroid
Warm-up
10/8 Calorie Bike
5 Inchworms
15 GHD Hip Extensions
20 Banded Face Pulls
10 Wipers
10 Scorpions
2 Rounds of:
1 min Jump Rope Practice
1 min Handstand Progressions
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Metroid (Time)
3 Rounds for Time of:
15 Calorie Assault Bike
10 Thrusters (95/65)
30 Double Unders
--3 minute rest between rounds--
Rest
At minute 18, this metcon will begin...
Metcon
Metcon (Time)
Accumulate 4 minutes in Hollow Hold
Run 100m every break
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 23, 2019
Male Clients
1
Bill
Curci
9:30am CrossFit
10:58
2
Mykola
Kosenko
9:30am CrossFit
12:14
3
Andrés
Herrera
10:30am CrossFit
13:30
4
Trevor
Moncrief
10:30am CrossFit
13:38
5
Ahmed
Dahir
9:30am CrossFit
13:10
75 lb Thrusters, 60 Double Unders
6
Private
10:30am CrossFit
14:58
Female Clients
1
Alissa
Cobb
10:30am CrossFit
13:53
#60. airsquats (heel)
2
Wifey
(aka Chris ...
10:30am CrossFit
14:00
Rx weight from rack
3
Lisa
Gift
10:30am CrossFit
14:47
55# thruster, single unders
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