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.

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Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)

20 Banded Lateral Steps

10 Banded Squats

15 Banded Glute Bridges (pause @ Top)

:30 Side Planks

10 Cossack Squats

1 Round:

1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Back Squat (10-10-10-10-10)

(24 Minutes)

Details:

Build to a heavy set of 10 Reps. These will require a 3 minute break in between sets. Push yourself here.

Look to beat your previous 10 Reps!

Accessory Work

Superset 1:00 of foam rolling your quads between bent over row sets.

Single Arm Dumbbell Rows (10 minutes to build to a heavy 6 per side)