CrossFit ATR – CrossFit
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****
Warm-up
2 Rounds:
8 Pace Perfect Lunge w/ Rotation
10 Wipers
30 Hollow Rocks
:30 Side Planks (just side planks)
Long one (Time)
AMRAP in 30 Minutes:
30 Air Squats
20 Box Jumps
10 Burpees
20 Hand Release Push-ups
30 Walking Lunges
200m Run
Sub Box Jumps for Vertical Jumps. Set a target that is around your max height for a vertical Jump. Reach that target for all 20 reps.
Today is a good WOD to be outside!
If you want to stay inside, swap the 200m run for a 1:00 hollow hold..
Accessory Work
Goblet Squat (5 Sets of 12 Reps @ the same weight)
You can use a Dumbbell, Kettle bell, Backpack, Child, Dog, anything to increase load.
build in weight until you have found a moderate to heavy 12 Reps. Then, complete 5 sets of 12 Reps at the same weight.
Add tempo to your squats to increase difficulty. 4 seconds on the way down and 4 seconds at the bottom.
Front Squat (5 Sets of 8 Reps @ the same weight)
Build in weight until you have found a moderate to heavy 8 Reps. Then, complete 5 sets of 8 Reps at the same weight.
Add tempo to your squats to increase difficulty. 4 seconds on the way down and 4 seconds at the bottom.
Mobility
Metcon (No Measure)
3:00 per side of:
Couch Stretch & Pigeon Stretch
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