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 (No Measure)
3 Rounds: (30 seconds max reps for each movement)
Mountain Climbers
Scorpions
Reverse Snow Angels
Jumping Squats
Reverse Snow Angels Demo:
https://www.youtube.com/watch?v=Rwm7QgLllSA
Metcon
Metcon (Time)
5 Rounds for Time:
30 Walking Lunges
20 Dips (Couch, Bench, Rings or Bar)(note variation in comments)
10 Burpees
RX+ options for those able to increase load on the Walking Lunges.
Options for RX+:
1) Barbell (around 95/65lbs)
2) Dumbbells (around 50/25lb PAIR Dumbbells)
(As heavy as possible for a single Dumbbell and this can be held anywhere you see fit)
3) BackPack: Increase load to around (30/20lbs)
Accessory Work
Floor Press (8-8-8 then 3 x 8 @ same weight)
These can be barbell or Dumbbell Floor Presses
Push-ups (6 Sets of Max Reps Push-ups (standard push-ups))
Rest 1:00 Between Sets. Tracking total reps each round
Scale accordingly so that you can complete 12+ reps in the first set.
Recent Comments