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Components
Churro KB Complex
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
Another Long One - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (19/10)
Workout
Another Long One
Warm-up
8 minutes to complete:
5 Inchworms
6 Cossack Squats
7 GHD Hip Extensions
8 Toy Soldiers
9 RKBS
10 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
10 Single-leg KB RDL / side
TOGETHER:
Practice the Churro KB Complex
Kettlebell
Churro KB Complex
6 Switching Single-arm KB Swings
3 Single-arm KB Clean + Jerk
6 Switching Single-arm KB Swings
3 Single-arm KB Clean + Jerk
1 Complex E2MOM x 3 sets
Start light, build up in weight
Metcon
Metcon (AMRAP - Rounds)
25 min EMOM of:
Minute 1 - 1 Churro KB Complex (53/35)
Minute 2 - 12 GHD Sit-ups
Minute 3 - 100m Run
Minute 4 - 12/10 Calorie Row
Minute 5 - 10 Toes-through-Rings
Score: Rounds successfully completed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 27, 2019
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 1 @ 70 lbs
Thought we had a 3rd set...
2
Adam
Gelfand
12pm CrossFit
2 x 1 @ 53 lbs
2
Bill
Curci
4pm CrossFit
2 x 1 @ 53 lbs
2
Ryan
Keith
12pm CrossFit
2 x 1 @ 53 lbs
2
Chris
Christian
6am CrossFit
1 x 2 @ 53 lbs
2
AJ!
Isabelo
6am CrossFit
1 x 1 @ 53 lbs
2
Ashish
Grover
8am CrossFit
1 x 1 @ 53 lbs
2
Craig
Kreinest
8am CrossFit
1 x 1 @ 53 lbs
2
Eric
Otero
12pm CrossFit
1 x 1 @ 53 lbs
2
Izick
Espinoza
5pm CrossFit
1 x 1 @ 53 lbs
2
Jim
Pinkerton
6am CrossFit
1 x 1 @ 53 lbs
2
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 53 lbs
3
Andrés
Herrera
4pm CrossFit
1 x 1 @ 52 lbs
4
Christopher
Lai
7am CrossFit
1 x 1 @ 45 lbs
5
Ahmed
Dahir
8am CrossFit
1 x 1 @ 44 lbs
5
Tyler
Eickmann
8am CrossFit
1 x 1 @ 44 lbs
6
Aldair
Rodriguez
6pm CrossFit
1 x 1 @ 35 lbs
6
Private
4pm CrossFit
1 x 1 @ 35 lbs
6
Mel
Nutter
6pm CrossFit
1 x 1 @ 35 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 1 @ 44 lbs
2
Patricia
Brown
6pm CrossFit
4 x 1 @ 35 lbs
2
ashley
green
5pm CrossFit
1 x 1 @ 35 lbs
2
Ruth
Rittermann
6am CrossFit
1 x 1 @ 35 lbs
3
Gretchen
Otero
12pm CrossFit
1 x 1 @ 26 lbs
3
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 26 lbs
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 26 lbs
4
Wendy
Escalante
6pm CrossFit
1 x 1 @ 18 lbs
4
Yaili
Dominguez ...
6pm CrossFit
1 x 1 @ 18 lbs
5
Beth
Gray
4pm CrossFit
1 x 1 @ 16 lbs
i think pink is 16#
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