CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Walking Lunge —> and
Walking Toe Touches <---
15 GHD Hip Extensions
15 Band Pull Aparts
10 Single Leg KB Deadlifts
15 V-Ups
10 Scap Pullups
10 Big Kips
Metcon (Time)
3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts (225/155)
Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts (185/125)
Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts (95/65)
Use your best judgment before going into this. Each round should be done in less than 10 minutes, so if on your first round, it takes 9+ minutes, scale down to the next level.
Timecap: 30 minutes
Recent Comments