Wednesday

by | Jul 20, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: Quads/Adductors/Glutes/Hamstrings – Adductor Rocks: 10E (Slow) – Single Leg Extended Glute Bridge: 2 X 10EREADY1b.) 1 Round (0:00-12:00) – 2:00...

Tuesday

by | Jul 19, 2022 | WOD

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)READY1.) 1 Round (0:00-15:00) –...

Monday

by | Jul 18, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: Quads/Adductors/Glutes/Hamstrings – Adductor Rocks: 10E (Slow) – Single Leg Extended Glute Bridge: 2 X 10EREADY1b.) 1 Round (0:00-15:00) – 2:00 Row (or...

Sunday

by | Jul 17, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 2 Rounds (0:00-12:00) – 1:00 Machine of Choice (Bike/Ski/Row) – 6E Tall Kneeling Shoulder CARs (https://www.youtube.com/watch?v=L0ZbCjWo6js) – 6E Quadruped Hip CARs (Both Directions Each...

Week 3 Day 1

by | Jul 17, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 10 1 Snatch @ 70-80%Clean and JerkE3:00 x 8 1 Clean + Jerk @ 70-80%Front SquatE2:30 x X Build to a Heavy Single Front SquatFront SquatE2:30 x 5 3 Front Squats @ 85% of...