FSF

Feb 16, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

The CrossFit Open starts February 22nd. Register to compete in the world’s largest fitness competition and see where you stand! The Open workouts will be apart of our regular weekly programming.

Warm-up

12/10 Calorie Assault Bike

5 Double Pushup Inchworms

Perfect Lunge —>

Toy Soldiers <---
0:15 Hanging L-Sit

30 Hollow Rocks

0:15 Hanging L-Sit

20 Banded Squats

10 High Five Squats

10 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Good Mornings (45/35)

10 Back Squats (45/35)

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

25 burpees to a plate (45 lbs.)

15 back squats (bodyweight/0.75 bodyweight)
Scale the back squat so that you have the capacity to do 15 unbroken to start the workout.