Halloween WOD

CrossFit ATR – CrossFit Come in costume for a bonus! Warm-up 200m Run 20 Double Unders Perfect Lunge –> Walking Toe...

Hang Work

CrossFit ATR – Barbell Club Hang Snatch (Build to Heavy Double) 15 minutes. Straps encouraged Hang Clean (Build to a Heavy Single) 15 minutes Split Jerk (5×2 @ 70%) 3 second pause in split position each rep. Focus on technique and speed down. Barbell GHD...

30 min AMRAP

CrossFit ATR – CrossFit Warm-up EMOM 1- 200m Run 2- 10 GHD Hip Extensions 3- 20 Lunges (10/side) 4- 10 Broad Jumps 5- Handstand “Stuff” 6- 10 Scorpions 7- 20-40 Double Unders Metcon (AMRAP – Reps) 30 min AMRAP of: 30 Double Unders 30 Cal Row 30...

21-15-9

CrossFit ATR – CrossFit Warm-up 20 Band Pull Aparts 20 Banded Low External Rotations (per side) 20 GHD Hip Extensions 20 MB Russian Twists (20/14) 20 D-Ball over Shoulders (40/30) 20 D-Ball Squats (40/30) Accumulate 30 seconds in L-Sit and 1 minute in Handstand...