CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 Double Pushup Inchworms
Toy Soliders —>
Walking Toe Touches <---
3 Sided Plank (0:30 each)
20 Banded Squats
10 High Five Squats
10 Scap Pullups
15 Banded Low Ext. Rotations/side
10 DB Rows/side
1:00 Couch Stretch/side
1:00 Calf Stretch/side
Guided Ankle Mobility Work
Muscle Endurance
Wall Balls (11/10 ft.) (12 EMOM x7)
Try to use the same weight as last time or go heavier!
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
The 400m run is to count as a round as well.
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