CrossFit ATR – CrossFit

2016 CrossFit Open begins tomorrow!

ATR Warm-Up (No Measure)

Run 400

20 Reps of Each:

Banded Lateral Steps (10L/10R)

Banded Air Squats



Band Pull Aparts

Scap Pull-Ups

Lateral MedBall Tosses (20/14/10lbs)(20 Each Side Alternating Every 10 Reps)

Russian KettleBell Swings (10-10-10-10-10)

Superset with:

10 Supine Rows

Metcon (AMRAP – Reps)

4 Rounds: (:90 sec work | :60 Sec Rest)

Run 200 Meters

Max Reps Dumbbell Clean and Jerk (40/25)


With extra time:

Mobility for 2016 Open (Quads, TFL, Shoulders)