CrossFit ATR, CrossFit ATR North – CrossFit
Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.
Warm-up
15 Scap Pull-ups
0:30 Hanging Hollow Hold
5 PVC Passes
0:30 Handstand Hold
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
15 Wall Squats
15 V-Ups
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Overhead Squat
3-3-2-2-1-1-1
15 minutes
Metcon
Metcon (Time)
4 Rounds of:
21/18 Calorie Row
15 Toes-to-bar
7 Overhead Squats
Rx: 95/65
Rx+: 135/95 (must finish within timecap for Rx+)
16-minute timecap
Accessory Work
4 Rounds of:
20 Banded Face Pulls
20 Banded Pull Aparts
0:30 Hanging Hollow Hold
Stretching
1-minute Glute Stretch (sitting, hugging the knee) per side
1-minute Hamstring Stretch / side
1-minute Pigeon Stretch / side
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