Weighted Pull-ups + Nicole

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 200m Run 15 GHD Hip Extensions 10 Toy Soldiers 10 Walking Toe Touches 15 Scap Pull-ups 15 Ext Rot and press 15 Band Pull Aparts 5 Big Kips 2 Rounds: 10 DB Rows / arm (moderate) 30 Hollow...

Sunday Funday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Rowling (AMRAP – Reps) The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that...

Push Jerks and Running

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 1:00 Front Plank 0:30 Side Plank / side 15 Banded Pull Aparts 15 Push-ups 10 PVC Passes 1:00 Couch Stretch / side 0:30 Hanging Hollow Hold 15 Banded Ext. Rotations w/ Press 10 Shoulder...

Hang Squat Clean/T2B/Lunge/DU

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 0:30 Single Unders 0:30 Double Unders 10 High Five Squats 15 Air Squats 0:30 Perfect Lunge / leg 15 Wall Squats 15 Banded Low Ext. Rotations / side 15 Band Pull Aparts (low) 15 GHD Hip...