CrossFit ATR, CrossFit ATR North – CrossFit

Please do not be late today! We will be starting each class with an in depth breakdown on rowing.

Skill Development

Full breakdown on Rowing

Accessory Work

Dirty Thirty Ab Work

0:30 L-Hold

30 GHD Situps

30 Hollow Rocks

30 Butterfly Situps

0:30 Hollow Body

30 Straight Leg Situps

Front Squat (5@50%, 5@60%, 5@70%)

12 minutes

Metcon (AMRAP – Reps)

10 Rounds:

0:25 on / 0:35 off

Max Calorie Row
Score: Total Calories Rowed