CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
12/10 Calorie Bike
30 Hollow Rocks
5 Double Pushup Inchworms
10 Banded Low External Rotations
15 GHD Hip Extensions
20 Squats
DB Waiter’s Walk —> and <---
1:00 of Handstand “Stuff”
15 Wall Balls (20/14 to 10/9 ft.)
10 KB Single Leg Deadlifts
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 5 minutes of:
20 Alternating DB Snatch (50/35)
20 Single Arm DB Push Press (50/35)
The push press is split 10/10 between left and right, but can alternate between left and right however you choose. E.g. 5 right, 5 left, 5 right, 5 left or 10 left then 10 right. Whatever works for you. You must split it 10/10 every round though.
Rest
5 minutes
Metcon (AMRAP – Reps)
As many reps as possible in 5 minutes of:
21 Calorie Bike
21 Wall Balls (20/14 to 10/9 ft.)
21 Toes to Bar
Rest
5 minutes
Metcon (AMRAP – Reps)
As many reps as possible in 5 minutes of:
3 Deadlifts (225/155)
3 HSPU
6 Deadlifts (225/155)
6 HSPU
9 Deadlifts (225/155)
9 HSPU
12/12, 15/15, ….
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