Bella Complex

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)10/8 Calorie Assault Bike (upper body only) 10 DB Arnolds Presses 10 PVC Passes :30 PVC Front Rack MOB (per side) Then, 2 Rounds of (with an empty barbell): 5 Presses 5 Front Squats 5 Presses...

Back Squat Party

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 0:20 L-Sit 0:30 GHD Hip Extension Hold 0:40 Tempo Goblet Squat* *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up 1:00 Couch Stretch (per side) 1:00 KB Ankle Mobility Drill (per side)...

Week 1 Day 3

CrossFit ATR – Weightlifting ClassView Public WhiteboardFront Squat1x2 @ 85% 1×2 @ 80% 4×4 @ 75%Clean Pull (with pause at extension)6×5 @ 70%Glute-Ham Raises5 EMOM x 5T-Bar Rows (or Cable Rows)4×10 @ YOUR...

Calories

CrossFit ATR – CrossFitView Public WhiteboardWarm-upOnce completed, grab a foam roller and Roll our your Quads, Lats and T-Spine.100 Calories for Time (Time)100 Calorie ChallengeDetails: This is not Max effort and you CAN swap equipment as you see fit. Put that...

Pull Progression

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)5 Inchworms 4 Perfect Lunges w/ Rotation 10 Scorpions 10 Wipers Then, 8 Minute AMRAP of: 4 PVC Passes 12 PVC Overhead Lunges 4 DB Rows (Per Side) Heavier :12 Hanging L-HoldAccessory...