Some new movements

CrossFit ATR – CrossFitView Public WhiteboardWarm-up100 ft. Walking Lunge 10 Toy Soldiers 2 Rounds of: 10 GHD Hip Extensions 10 Wipers 10 Banded Glute Bridges (pause at top)StrengthRDLRomanian Deadlifts5-5-5-5-5 50-60-70-80-90% of your Clean 13...

St Patrick’s Day WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up20/16 Calorie Bike 15 Cobras 10 Palloff Presses/side 2 Rounds of: 15 DB Cuban Presses 10 Scap Pull-ups 10 GHD Hip Extensions THEN Empty Barbell Warm-up + DrillsMetconMetcon (Time)2 Person Partner Workout (1...

Squats + Wall Balls/Push-ups/Ring Dips

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Inchworms 10 DB Cuban Presses 1 minute Wall Sit 15 Banded (below knee) Goblet SquatsStrengthTempo Back Squats (5-2-x-1)5-5-5 then 3×5 17 minutes (heavier than last...

Chipper Time

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 20 Calorie Row 15 Banded Ext. Rotations w/ Press from Lunge (first round left knee down, second round right knee down) 1 minute Front Plank 10 DB Hang Clean and JerkMetconMetcon (Time)40 Calorie...

Elizabeth

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 min Foam Roll T-Spine 3 Rounds of: 0:20 GHD Prone Hold 20 Banded Face Pulls 10 Honest Push-ups 1 minute PVC Front Rack Stretch (0:30 / side)WeightliftingPower Clean (Build to a Heavy Single)12...

Lynne

CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run 3 Rounds of: 10 Cobras 10 Playboys / side 10 Push-ups 10 Scap Pull-ups —-THEN—- 50 ft. Waiter’s Walk / sideStrengthLynne (AMRAP – Reps)5 Rounds for Max Reps of: Bodyweight Bench...