Core day

CrossFit ATR – CrossFit

WOD Video Breakdown: https://youtu.be/V2pWECS_aM0

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, PASSWORD: 12345

View Public Whiteboard

Warm-up

Accumulate 3:00 of a plank (you can rotate between all 3 sides of the plank as needed)

3 Sets of 10 reps: Floor T’s and Y’s –> https://www.youtube.com/watch?time_continue=7&v=3vRUHWbP9Dc&feature=emb_logo

–> The floor Y is the same movement but the hands are higher towards your head (think the Y position in YMCA song)

Metcon (Time)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Wipers

10 second Hollow Hold

1 minute Rest

Rest

5 Minutes

Metcon (Time)

2 Rounds:

200m Run (300m row or .4 mile bike)

12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups

200m Run

12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups

200m Run

12 Toes 2 Bar -OR- 25 Two count Bicycle Sit-ups

(Rest 2:00 b/w rounds)

Accessory Work

Active and passive Doorway Pec Stretch

Accumulate 4:00 of active and passive stretching combined.

Its important that we pay attention to our chest and shoulders! This is a really good stretch that most of us are in need of!