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
5 Scap Pull-ups (w/ 0:03 Hold)
5 Double Push-up Inchworms
15 GHD Hip Extensions
5 PVC Passes
5 PVC Overhead Squats
10 Banded Ext. Rotations w/ Press
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Hang Power Snatch
1 EMOM x 8
Increasing weight throughout
Metcon
Metcon (AMRAP – Rounds and Reps)
12-minute AMRAP of:
2 Rope Climbs (15 ft.)
12 Box Jumps (24/20)
6 Calorie Bike
Rest
2 minutes
Metcon (Time)
200m Run
30 GHD Sit-ups
200m Run
30 V-Ups
200m Run
30 Sit-ups
Aim to finish under 9 minutes
Mobility
1-minute Hamstring Stretch / side
1-minute Calf Stretch / side
2 minutes Foam Rolls Quads
2 minutes Couch Stretch / side
2 minutes Wishbone Split on wall
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