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
10 Scap Pull-ups
5 Double Push-up Inchworms
15 GHD Hip Extensions
15 V-Ups
15 Banded Pause (0:02) Air Squats
10 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Banded (pull-up band) Thrusters
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Metcon (Weight)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: ~50% of 1RM Clean and Jerk
* Rack permitted
Metcon
Rope Burn (Time)
5 Rounds of:
200m Run
15/12 Calorie Bike
1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)
Mobility
Metcon (No Measure)
2 Rounds of:
2 min Couch Stretch / side
1 min Seated Glute Stretch (Playboy) / side
1 min Wishbone Stretch (against wall)
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