QuickHiiT

CrossFit ATR North – QuickHiiT View Public Whiteboard Warm-Up Warm-up (No Measure) 10 / 12 Cal bike Bear crawl ==> Walking toe...

Reverse Reverse

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 18 min cap Warm-up (No Measure) 400m run 10 barbell thrusters 10 wipers/side 10 good mornings 10 scorpions/side 10 low ext. shoulder rotations/side 5 burpee pullups 10 barbell hang cleans...

QuickHiiT

CrossFit ATR North – QuickHiiT View Public Whiteboard Warm-Up Warm-up (No Measure) 300 m row 10 inchworms with 1 push-up 15 banded squats 15 banded hip raises 15 supermans 15 v-ups 15 step ups Metcon Metcon (Time) 3 Rounds for Time: 200 m run 15 ring rows 12...

EMOMday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 10 Walking Toe Touches 15 Banded Low Ext. Rotations / side 15 Banded Face Pulls 10 PVC Passes 10 PVC GHD Hip Extensions 1:00 Handstand “Stuff” Metcon (Time) EMOM x 10...

Week 2

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (10×2, E2M, ending in 80%) For example: 1. 50% 2. 55% 3. 60% 4. 60% 5. 65% 6. 65% 7. 70% 8. 75% 9. 75% 10. 80% Clean and Jerk (10×2, E3M, ending in 80%) Front Squat (Build to a Heavy Single)...