CrossFit ATR, CrossFit ATR North – CrossFit
5 Double Pushup Inchworms
10 Rope K2E
2:00 of T-Spine Foam Rolling
10 Box Jumps
10 Banded Ts, Ys, and Low Ext. Rotations/side
15 Palloff Presses/side
20 GHD Hip Extensions
20 Hollow Rocks
0:30 Hanging Hollow Body Hold (chinup grip)
Heavy Waiter’s Walk —> and <---
8 DB Push Presses
1:00 Couch Stretch/side
Metcon (AMRAP – Rounds)
Every 90 seconds for 10 Rounds:
1 Rope Climb (15 ft.)
4 Box Jumps (24/20 Rx, 30/24 Rx+)
8 Push Presses (40/30 Rx, 50/35 Rx+)
12 Calorie Row
Score: Rounds successfully completed. No resting rounds. Once you fail to complete a round, you are done. You should aim for AT LEAST 7 rounds.
Scale for rope climb is 3 hitches OR 10 Rope K2E.
8 push presses should be done consecutively every round, so let your weight reflect that.
12 Calories will need the MINIMUM output of 1100/850 cal/hr for desired intensity. If this is a difficult intensity to keep, scale the number of calories down.