CrossFit ATR, CrossFit ATR North – CrossFit
Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only.
Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm.
The seminar will cover fundamentals and provide you with some tools to assess your own eating habits:
Nutrition and training
Overview of macronutrients
Nutrition priorities
How to estimate your energy needs
What type of plan is right for me?
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Inchworms
15 Scap Pull-ups
15 Banded Low Ext Rotations / side
15 Push-ups
15 Banded Frog Stance Glute Bridges
15 Banded Face Pulls
15 Banded Pull Aparts
15 GHD Hip Extensions
1:00 Handstand Progressions
Strength
Bench Press (4-1-x-1 Tempo)
3-3-3-3-3
15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
12-minute AMRAP of:
10 Bench Press
20 Double Unders
100 ft. Farmer’s Walk (71/53, 50 ft. down and back)
Rx: 135/75
Rx+: 165/95 + Unbroken Double Unders
Finisher
1000m Ski Erg (Time)
Don’t forget to click Rx if you’re on the Ski Erg!
DB Hammer Curls
4×10. Outside. In the sun. Flexually Active.
Stretching
2 Rounds of:
1-minute Doorway Pec Stretch / side
1-minute Deadhang
1-minute Forearm Stretch / side
1-minute Calf Stretch / side
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