Recovery Day

by | Nov 30, 2017 | WOD

CrossFit ATR – CrossFitWarm-upMonster walk (forward reverse lateral) Perfect lunge Ladder drills: (2x each) 1 foot each box 2 feet each box 2 feet each box lateral Single leg in/out Carioca Icky Shuffle River danceMetconMetcon (Time)12 Minute Amrap: 200m Sandbag...

Recovery

by | Nov 30, 2017 | WOD

CrossFit ATR North – CrossFitWarm-upMonster walk (forward reverse lateral) Perfect lunge Ladder drills: (2x each) 1 foot each box 2 feet each box 2 feet each box lateral Single leg in/out Carioca Icky Shuffle River danceMetcon12 Minute Metcon: 10 Cal Row 15 Cal...

Bench Press 1RM

by | Nov 29, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up20 Banded T’s and Low External Rotations (per side) 5 Double Pushup Inchworms 15 Scap Pushups 15 Pushups Walking Lunges —> 10 Scorpions Accumulate 1:00 in Hollow Body HoldBench Press (Build to a...

Pullup 1RM and shuttle sprints

by | Nov 28, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up250m Row 10 Scap Pushups 10 Scap Pullups 15 Band Pull Aparts 15 Banded T’s and Low External Rotations (per side) Accumulate 0:30 in a Hanging L-Sit 10 PVC Passes :30 Pec Stretch /sideSkill DevelopmentSkin...