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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
Post-Thanksgiving Sweat - 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):
18 (10/8)
Workout
Post-Thanksgiving Sweat
Warm-up
400m Run
25 Double Unders
20 GHD Hip Extensions
15 Banded Squats
10 Knees-to-elbows
5 Pull-ups
10 Banded Low Ext. Rotations / side
15 Banded Face Pulls
20 Partner Wall Balls
1-minute Handstand Progressions
Metcon
Metcon (Time)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (70/53)
Then, 3 Rounds of:
15 Box Jumps (24/20)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 to 10/9)
30 Sit-Ups
Then:
40/30 Calorie Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 30, 2019
Male Clients
1
Frank!e
Armas
9:30am CrossFit
28:28
2
Ryan
Figuerado
9:30am CrossFit
28:59
So out of shape
3
Olivier
Derei
10:30am CrossFit
31:12
KB swing horrible
4
Bill
Curci
9:30am CrossFit
33:17
5
Brian
Kent
9:30am CrossFit
38:16
6
AJ!
Isabelo
9:30am CrossFit
26:33
GHD-HE instead of KBS
7
Brandon
Thorsten
9:30am CrossFit
28:00
Rx but dnf. Felt dizzy.
8
Michael
Liu
9:30am CrossFit
34:40
9
Eric
Otero
9:30am CrossFit
35:46
banded pullup. 53# kb
10
Private
10:30am CrossFit
44:21
Female Clients
1
Heather
Spears
9:30am CrossFit
37:25
Strict pull-ups
2
Private
9:30am CrossFit
25:42
3
Michelle
Robidas
9:30am CrossFit
27:33
44lb kbs, banded pu, 20lb seated press
4
Gretchen
Otero
9:30am CrossFit
32:55
made up for 4 missed pullups at the end -no bands .... yellow ket...
5
Patricia
Brown
10:30am CrossFit
34:20
Seated 20lb, 35 kettle, 10# wb
6
Beth
Gray
10:30am CrossFit
35:45
scaled rounds and reps 4-3-2-1, DB press for handstand
7
Maria
Mercado
9:30am CrossFit
36:20
8
Wifey
(aka Chris ...
10:30am CrossFit
36:35
20lb press, 26lb KBS
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