CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
2 minute Jump Rope Practice
15 GHD Hip Extensions
0:30 Hanging Hollow Hold
15 Scap Pull-ups
10 Banded Low Ext. Rotations / side
1 minute Handstand Progressions
5 Big Kips
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Masters Qualifier Event #3 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
55 Double Unders
15 Chest to Bar Pull-ups
5 Hang Power Cleans (155/105)
Mobility
Metcon (No Measure)
2 Rounds of:
2 minutes Foam Roll T-Spine
1 minute Lacrosse Ball Front Delts / side
1 minute Foam Roll Lats / side
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