CrossFit ATR – CrossFit
SPECIAL Valentines Day partner WOD this Friday!!
Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD!
Check your emails for more information and WOD description.
2 Rounds of:
10 Scap Pull-ups w/ pause @ top
15 Banded Glute Bridges
10 DB Cuban Presses
Review Split Footwork and the Split Snatch
Barbell Hip Thrust (5-5-5-5 then 2 x 5)
Barbell Hip Thrust over Bench
4 sets of 5 increasing in weight then 2×5 @ the same weight.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Hang DB Split Snatches Right Arm (40/30)
10 GHD Sit-ups
10 Hang DB Split Snatches Left Arm
1 Rope Climb (15ft)
Rx+: 60/40 and Legless Rope Climb
Metcon (No Measure)
2 min Wishbone Stretch
1 min Pigeon Stretch / side
2 min Lacrosse Ball Front Delts/Pecs / side
1 min Deadhang