CrossFit ATR – CrossFit
4/8 WOD Breakdown: https://youtu.be/QQp_Ih_K7wg
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
2 Rounds of:
5 Double Push-up Burpees
20 Cobras (optional weight)
20 Air Squats
choose your advanture
150 Wall-Ball Shots, 20# / 14#
Choose a weight where you can start off with a set of 20+ and not have it crush you.
150 Jump Squats for Time
*Every time you break accumulate :20 of a Handstand Hold
100 Barbell Thrusters (95/65lb range)
100 DB Thrusters (50/30lb range).
You sould be able to open with a set of 15+ reps and not have it crush you
Bent Over Row (12 Minutes: Build to a heavy 6-10 reps)
Use a Barbell, Dumbbell (Single Arm), or heavy backpack. Depending on the weights you have adjust your reps to find the burn. You can also hold at the top of each rep for 3 seconds contracting the muscle to increase intensity)
Metcon (No Measure)
2 min Foam Roll Quads
1 min Couch Stretch / side
2 min Wishbone Stretch
1 min Doorway pec stretch /side