CrossFit ATR – CrossFit
Holiday hours:
December 24th (Christmas Eve) 5am, 6am, 7am, 8am, and 12pm only (No evening classes)
December 25th (Christmas): Closed
December 31th (New Years Eve): 5am, 6am, 7am, 8am, and 12pm only (No evening classes)
January 1st (New Years Day): Closed
Bonus Class!!!! Sunday January 2nd 8:30am CrossFit Total!! The CrossFit Total is the sum of the best of each lift: back squat, deadlift, shoulder press.
Warm-up
2 Rounds:
Run 400m
12 GHD Hip Extension
12 GHD Sit-ups
:12 Hanging L-Hold
12 Empty Bar Presses
12 Empty Bar Squats
Then, coach guided Barbell Warmup and breakdown of todays movements.
Metcon
12 Days of Christmas (Time)
For Time:
1 G2OH (75/55)
2 Thrusters (75/55)
3 S2OH (75/55)
4 OHS (75/55)
5 Power Snatch (75/55)
6 Kettlebell Swings (53/35)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 per leg Front Rack Lunges (75/55)
Accessory Work
(Optional finisher with remaining time in class)
For Time, 30-20-10 of:
GHD Sit-ups
Walking Lunges
Push-ups
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