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
Metcon (3 Rounds for reps)
3 Rounds: (30 seconds for max quality reps of each movement)
Y, T, W + Hollow Rocks
YTW demo: https://youtu.be/cNvesE8v_bo
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
YOU SCORE IS: Rounds completed + total pullup reps.
Ex I completed 4 Rounds and did 65 pullups. My Score 4+65
You are looking to be able to do between 10-20 Reps on your opening round. Make sure to scale weight accordingly to be able to move in big blocks of work each round.
Variations for Pull-ups:
Barbell Bent over Row (135/95)
Dumbbell Bent Over Row (60/35)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)
Accessory Work
Metcon (No Measure)
3 Rounds of 10 Reverse Snow Angels
Demo video: https://www.youtube.com/watch?v=xKT4p2FiUYY
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