CrossFit ATR, CrossFit ATR North – CrossFit
Jamison Ricci has been a long time member of ours. His nephew, Kole, has been very sick for the past year. He suffers from an extremely rare genetic disorder called 4H Leukodystrophy. This Saturday, we will be hosting a workout dedicated to helping his family raise the funds necessary to help them with treatment. Donations are not mandatory to attend class but all help is appreciated.
Here is the link to the apparel line dedicated to helping raise money for them:
https://desert-devil-crossfit.myshopify.com/
Warm-up
Warm-up (No Measure)
400m row
10 air squats
10 scap pullups, 5 strict pullups
1 min plank
15 aKBS (heavy)
400m row
10 air squats
10 external shoulder rotation w/press
15 hand release push ups
10 scap pullups, 5 strict pullups
15 KB sumo deadlift high pull (same KB)
10 cat-cows (slow)
time cap: 18 minutes
Strength
Sumo Deadlift (5-5-5-5-5)
15 minutes
Metcon
Metcon (Time)
6 rounds for time
1 (20ft) rope climb
3 deadlift (275/175)
50 double unders
sub for RC: 10 bent over row
sub for DU: 2x singles -or- 10 attempts
TIME CAP: 11 mins
*RX+ is 315/205
*DL bar is heavy, but make sure you can do all reps unbroken every time
Any type of DL permitted
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