CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10/8 Calorie Bike Sprint
10 GHD Hip Extensions
10 Wipers
10 Scorpions
10 PVC Passes
10 PVC Reverse Grip Passes
PVC OH Lunge —>
PVC OH Duck Walk <---
10 PVC OHS
10 Banded Ext. Rotations w/Press
5 B/M Snatch Grip Strict Press (45/35)
10 OHS (45/35)
Muscle Endurance
Metcon (AMRAP – Reps)
3 min AMRAP of OHS (135/95)
In order to appropriately scale, make sure you can handle at least 30 reps in this timeframe.
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
Get as far as you can!
2 Rounds
2 Single Arm Dumbbell Snatch – Right
2 Single Arm Dumbbell Thrusters – Right
2 Single Arm Dumbbell Overhead Lunges – Right
2 Single Arm Dumbbell Snatch – Left
2 Single Arm Dumbbell Thrusters – Left
2 Single Arm Dumbbell Overhead Lunges – Left
Rest 30 Seconds
Then 4 reps of the same, then 6, 8, 10,…
Rx: 40/25
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