CrossFit ATR – CrossFit
Hey ATR,
We would love to have you bring any friends and family MONDAY (LABOR DAY) 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
Deadlift Warmup (No Measure)
2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges
8 Minute Cap then gathering at the TV for the WOD Breakdown.
Weightlifting
Detailed coach breakdown and barbell warmup before leading into the EMOM
Metcon
Power Clean ((details below)
Rounds 1-6:
2 Power Cleans every 1:15 (increasing)
Rounds 7-14:
1 Power Clean every 1:15 (increasing)
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
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