Hero WOD – Wade

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 1 Round: 1:00 Assault Bike :30 Side Planks 50’ Perfect Lunge 5 Double Push-up Inchworms 10 Scorpions 10 PVC Passes 10 Scap Pull-ups 2 Rounds: 10 Ext Rot Low 10 Ext Rot and Press 15 Cobras...

20 Minutes mobility and conditioning

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Run 600m then: 20 Minute Mobility session The first 8-10 minutes is to consist of Foam rolling (Quads, Hips, Lats and t-spine) The remaining time is a yoga flow opening the hips and...

Strength Week 10

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Back Squat (Build to a 1RM) Week 1 – 3×10 @ 65% [2 min rests] Week 2 – 3×8 @ 70% [2 min rests] Week 3 – 3×8 @ 75% [2 min rests] Week 4 – 4×7 @ 80%...

Squat

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 0:45 Rowing 1:00 Front Plank 0:30 Perfect Lunge / leg 15 GHD Hip Extensions 15 RKBS (heavy) 15 Wall Squats 15 Banded Face Pulls 10 Cossack Squats (5 per side) 5 Good Mornings (45/35) 5...

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Scap Pull-ups 10 Scap Push-ups 1:00 Front Plank 1:00 Side Plank / side 5 Inchworms 20 Step Back Lunges 15 Banded Face Pulls 15 Banded Low Ext. Rotations / side 10 Wipers 10 Scorpions...