CrossFit ATR, CrossFit ATR North – CrossFit
JP’s Going Away Beach Party!
This Saturday, 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)
Warm-up
30 Lunges
10 Toy Soldiers
10 Walking Toe Touches
5 Double Pushup Inchworms
15 Banded Ext. Rotations w/ Press
1:00 Handstand “Stuff”
DONE TOGETHER:
10 Kneeling KB Shoulder Presses/leg
10 Split Press (45/35)
10 B/N Push Jerks from Split (45/35)
10 Split Jerks (45/35)
Split Jerk (2 every 1:30 for 10 sets)
First 5 rounds are increasing weight, last 5 rounds are all at the same weight
Metcon (Time)
2 Rounds of:
20 Box Jumps (30/24)
30 Hand Release Pushups
20 Calorie Row
30 DB Snatch (50/30)
*time cap: 16 mins
Scale so that you can perform most of these reps ‘relentlessly unbroken.’
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