9/28

by | Sep 30, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Bike (4X :20 Easy, :10 Fast) – 15 Scapular Pull-Ups – 20′ Alternating Quad Stretch – 20′ Hamstring Scoops – 20′ Hip Gate – 20′ A-March...

9/29

by | Sep 29, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Machine of Choice – 10E Bird Dog w/:01 Pause at Extension – 10E Staggered Stance Single Arm KB RDL – 10E KB Goblet Split Squat – 20’E Single Arm OH + Front...

CrossFit – Wed, Sep 28

by | Sep 28, 2022 | WOD

CrossFit ATR – CrossFitWarm-up5 Push-ups 10 light/mod Bent Over Row 20 Russian Twists (15/10lbs) 10 Scorpions 20 Russian twists (15/10lbs) 10 Mod. Bent Over Row 5 Push-upsFloor Press (DB 5×5)2-3 sets to build to a heavy 5 rep, then 5x5Metcon (AMRAP –...

9/27

by | Sep 27, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 2:00 Row/Ski – 15 Banded Dislocates – 15 Supinated Band Pull Apart – 15 Banded Good Morning – 15 Banded Shoulder Press Then, perform 4 Rounds of the following: (REST...

9/26

by | Sep 26, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 1:30 ECHO Bike (:45 Easy, :30 Moderate, :15 Fast) – 8E Tall Kneeling Shoulder CARs – 8E Prone IYTW – 12E Side Lying Hip Abduction/Adduction Then, perform 2 rounds of the...