Barbell cycling and no metcon

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up (12 Minute time Cap) 800m Run 10 Wipers 10 Scorpions 3 Sided Plank (:30 per side) 20 Ext Rot and Press 20 Ext Rot low 20 GHD Hip Ext 12 Minute Foam Roll and Mobility: Front Rack Mobility...

Some Complexes + Accessories

CrossFit ATR, CrossFit ATR North – Barbell Club Double Barrel Programming starts next week! View Public Whiteboard #howmanypauses (Build to Heaviest) Snatch 1st Pull, Pause, 1st Pull, Pause, Snatch15 minutes No Contact Snatch (5×1 Building to a Heavy...

Lunges/Double Unders/Crossovers

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 0:30 Single Unders 0:30 Double Unders 1:00 Crossovers 20 Step Back Lunges 15 GHD Hip Extensions 15 GHD Sit-ups 10 Banded Low Ext. Rotations / side 15 Banded Face Pulls 1:00 Side Plank /...

Pull-ups + T2B/C+J

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Scap Push-ups 10 Scap Pull-ups 15 Banded Face Pulls 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side 15 GHD Hip Extensions 10 DB Rows / side (moderate) 15 V-Ups 0:30 PVC...

DELOAD Week

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 50 ft. Banded (wrists) Bear Crawl 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 10 PVC Passes 10 High Five Squats 10 Cossack Squats 10 PVC GHD Hip Extensions 10 PVC OHS...