CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
10 Double Pushup Inchworms
15 GHD Hip Extensions
20 Air Squats
3 Rounds of:
Walking Lunge —>
Toy Soldiers <---
10 Wipers
10 Scorpions
2 Rounds of:
10 RKBS (Moderate)
10 Single-Arm RKBS (Same Weight)
*2nd round use the other arm!
2 Rounds of:
3 Slam Ball to Shoulder (40/30)
6 Pushups
9 Air Squats
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
3 Slam Ball to Shoulder (40/30)
6 Push Ups
9 Air Squats
Rx+: Stone to Shoulder (anything heavier than Slam Ball weights)
If you feel that you have a high capacity for pushups and air squats over a 20 minute workout, go heavier on the slam ball or go with the stone. If no slam ball or stones are available, go with power cleans. Get ready for a ton of rounds!
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