420 WOD

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Partners 2 Rounds (EACH) A: 25 Pushups B: GHD Hip Extension Hold (while partner A completes pushups) 2 Rounds (EACH) A: 15 Banded Ext. Rotations w/ Press B: Handstand Hold (while partner...

Squats + Beach Bum Fitness

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up :45 on :15 off 1) Assault Bike 2) GHD Hip Extensions 3) Air Squats 4) Scorpions 5) Wall Squats 6) Cobras 7) Double Push-up Inchworms 8) 200m Run Strength Back Squat (5-5-5-5 then...

Mixing it up

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 800m Run followed by: 25 Minute full body Yoga Flow Snatch (20 Minutes) The emphasis today is on quality movement patterns not building to a maximal load. Setup-> First Pull -> Second...

Let’s play a game…

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard #snatchapalooza Snatch + Hang Sn + Sn Balance + Hang Sn + SnatchBuild to Heaviest 20 minutes Anderson Front Squats Build to a Heavy Single GHD Lat Sweeps (3×10 + 0:08 Hold on Last Rep)...

Hang Power Cleans + Burpee/Box Jump/HPC

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 5 Inchworms 5 Double Push-up Burpees 10 Cossack Squats 15 GHD Hip Extensions 20 Banded Face Pulls 0:30 PVC Front Rack Stretch / side 20 Walking toe touches TOGETHER: Empty...