CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Party:
Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

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10 Scap Pushups

10 Pushups

10 Band Pull Aparts

10 Banded Low Ext. Rotations / side

20 Air Squats

10 Scap Pullups

30 Hollow Rocks

10 Kips

20 aKBS (moderate)

Bench Press (Build to a Heavy 5)

12 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

30 slam ball squats (40/30)

30 toes to bar

30 aKBS (53/35)