CrossFit ATR – CrossFit
Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9:00-11:00 OPEN GYM
Friday: 9:30 & 10:30am
Warm-up
8 min TIMECAP:
1 minute Wall Sit
10 High Five Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Air Squats
Empty Barbell:
5 Good Mornings
10 Front Squats
10 Shoulder Press
Strength
Back Squat (2×5 @ 80% of Friday’s 5RM)
12 minutes
Bench Press (2×5 @ 80% of Friday’s 5RM)
10 minutes
Metcon
Metcon (Time)
2k Row
E2MOM (starting at 2:00)
1 Rope Climb (Rx: 20ft, Rx+: Legless 15 ft.)
10 Deadlifts (Rx: 135/95) (RX+185/125)
Scale: 1 Rope Climb for 5 Strict Pull-ups
14-minute timecap
At the 14 minute mark, ditch the rope climbs and deadlifts, but finish the 2k row uninterrupted. Log in the time the 2k row is finished.
Mobility
Metcon (No Measure)
1 min Deadhang Hold
1 min Doorway (Pec) Stretch / side
2 min Foam Roll Quads
2 min Foam Roll T-Spine
1 min Pec Stretch on Foam Roller (5s each hand)
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