CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 Inchworms
Walking Lunges —>
Walking Toe Touches <---
15 GHD Hip Extensions
1:00 Front Plank
10 Wipers
10 Scorpions
10 Banded Low Ext. Rotations/side
10 Big Kips
15 V-Ups
10 Bent Over Barbell Rows w/ 0:03 Hold (45/35)
Deadlift (3-3-3-3-3)
Metcon (Time)
3-6-9-12-15
Assault Bike Calories
Toes-to-Bar
Hang Power Cleans (135/95)
This should be a sprint. Make sure you can handle exercises like T2B and Hang Power Cleans at the weight you select for at least 10 in a row without slowing down much. Scale the exercise down to fit these criteria.
10 minute timecap
Recent Comments