Left Coast Primer Week 3 Day 3

AnnouncementsMurph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be...

“Randy”

AnnouncementsMurph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be...

“Antman”

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – LAX Ball: Trap/Pec/Rhomboids (Scap) – Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled) – Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02...

“Star Lord”

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: T-Spine/Lat/Hamstring/Calf – Side Lying Thoracic Windmill: 2 X 8E – Single Leg Stand: 2 X :30E (Eyes closed if possible)READY1b.) 1 Round (0:00-12:00)...

BURN

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-10:00) – 2:00 Machine of Choice – 30’ World’s Greatest Stretch (Super Lunge) – 30’ Quad w/Reach – 30’ Knee Hug to Inverted Toe Touch – 30’ Hip Cradle – 30’...