CrossFit ATR, CrossFit ATR North – CrossFit
(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!
Warm-up
15/12 Calorie Bike (fast af)
5 Double Pushup Burpees
10 Scap Pushups, 10 Scap Pullups
15 Band Pull Aparts
30 Air Squats
10 PVC Passes
15 Banded Ext. Rotations w/ Press
then 3 rounds of
5 pull ups, 10 wall balls, 10 hollow rocks
Bent Over Row (10-10-10-10-10)
Increasing weight throughout
Metcon (Time)
60 Back Squats (165/115)
with 5 Burpees EMOM starting at the beginning of the workout
*no use of racks permitted
*15 min cap
*cannot skip burpees if you decide to rest a minute
Scale to a weight that you can power clean and put on your back easily and also one in which you can squat 20+ in a row. All burpees must be full extension with hands touching overhead. (Coach will “no-rep” you).
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