CrossFit ATR – CrossFit
Hey ATR,
We would love to have you bring any friends and family today for our WOD!
It will be a long but fun WOD that is welcoming for all fitness levels.
There will not be a class capacity limit for our classes on Labor Day.
BUT, please have any guests who want to participate show up early to fill out the waivers ahead of class.
Our class schedule on Monday, September 6th:
CrossFit Classes: 8:30am, 9:30am & 10:30am
Open Gym will need to be logged in on Wodify. We have 5 spaces available per hour so please make sure to grab one of those times.
Warm-up
Metcon (No Measure)
2 Rounds:
:15 Dumbbell Overhead Hold (per side) (moderate to heavy)
5 PVC Passes
15 Band Pull Aparts
:15 Hanging L-Hold
7 Minute Cap, then gathering at the TV for todays wod breakdown.
Skill Development
Handstand Walk ((20 Minutes of Handstand Walking Progressions))
Metcon
Metcon (Time)
4 Rounds for Time:
400m Run
5 Wall Walks
10 Box Jumps (30/24″)
15 GHD Sit-ups
(RX+) 5 Meter Handstand Walk
(20 Minute Cap)
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