CrossFit ATR – CrossFit
This Saturday (tomorrow) will be our “Diapers, Donuts, and Brews” event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.
Warm-up
2 Rounds:
0:15 Seconds Single Legged Glute Bridge Hold /per side
15 Glute Bridges
0:30 Side Plank / side
10 “Playboys” per side (5/1.5lbs)
20 Lunges
(Back Rack Lunge Review – Set-up, Feet positioning, temp descent, etc.)
Strength
Back Rack Lunge (3-3-3-3-3/leg)
3 reps to be done in up/down fashion before switching to other leg
15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
“Outside the Box”
Teams of 2, alternating rounds of work/rest
24 min AMRAP of:
100m Run, 1 Burpee Box Jump
100m Run, 2 Burpee Box Jumps
100m Run, 3 Burpee Box Jumps
….
Rx: 24/20
Rx+: Burpee Box Jump OVERS (30/24)
For scoring purposes, the 100m Run will count as 1 rep.
Accessory Work
Metcon (No Measure)
2×10 Kneeling KB Bottom’s Up Presses / side
100 Band Pull Aparts (with rests of no more than 0:10)
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