CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10/8 Calorie Bike
0:30 Double Unders
5 Double Push-up Inchworms
0:30 Perfect Lunge/leg
15 GHD Hip Extensions
0:30 Hanging Hollow Body
15 Banded Ext. Rotations w/ Press
10 PVC Passes
10 PVC Reverse Grip Passes
10 PVC OHS
0:30 Handstand “Stuff”
10 Cossack Squats
10 High Five Squats
5 Big Kips
5 B/N Strict Press (45/35)
5 OHS (45/35)
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
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