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CrossFit ATP


June 24, 2023

Saturday 06/24/2023

We have lots of people who want to come to 6:30pm, if you are one of them, we are cheering for you to sign up early and help others create momentum! Even if you think you might want to come, sign up early, others will follow! Yesterday I watched 4 people sign up for 6:30 during the 4:30/5:30 WOD wait 15 minutes then drop. Don't wait to the end of the day!

Stimulus Of the Day

Full body conditioning heavy workout.

Box jumps in 1:30 or less.

Sit-ups in 1:00 or less.

Whiteboard Of the Day

We’ve got a fun full-body conditioning workout today for a good Saturday sweat.

Your legs will likely feel heavy as you move through this one, but it will be your heart rate and cardiorespiratory endurance that will determine how fast you can go and how little you can manage to rest.

Scale box height as needed to keep the box jumps sub 1:00. And similarly, reduce sit-up volume as needed to keep those sets within a :90 window every round.

Have fun and hit this hard!

After the workout, we’ll tackle a 200-m suitcase carry on each arm.

Metcon Of the Day

5 rounds for time:
15 Kettlebell Swings** (35/53 lb)
18 box jumps (20/24 in)
21 sit-ups
**BTWB will say sumo deadlift high pulls, disregard that, we will be doing KBS

Accessory Of the Day

200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed

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