CrossFit ATR – CrossFit
Wod breakdown: https://youtu.be/O8gZ8ncP8Os
We will be hosting Zoom classes starting today @ 12 and 6pm.
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721, Meeting ID: 511 972 2721
Warm-Up
2 Rounds:
5 Inchworms (no Push-ups)
10 Lateral Squats (per side)
10 Alternating Toe Touches
10 Wipers
3 Sided Plank (:30 per side)
Weightlifting
(20 Minutes) Choose your adventure
Deadlift (Build to a heavy set of 6)
If you are limited by your barbell weights, increase rep range to 10-12 reps per set.
If you have a set of Dumbbells, increase your rep range to 10-12 reps per set.
If you do not have any dumbbells or are limited in weight options, complete front loaded Good Mornings. Keep the Good Mornings in reps of 10-12 reps as well.
Metcon
Metcon (5 Rounds for reps)
3 Minute Amrap (x 5)
4 Single Dumbbell or Barbell Snatches
6 DB Goblet Squats or Barbell Overhead Squats
8 Single Dumbbell or Barbell Push Press
(Rest 1:00 between Amraps)
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