CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Walking Lunge —> and <---
3 Rounds of:
5 Inchworms
10 GHD Hip Extensions
15 V-Ups
2 Rounds of:
0:30 Plank of each (Front, Side, Side)
10 Good Mornings (45/35)
Back Rack Lunge (4 EMOM x 10)
2 reps per leg every minute, building up in weight throughout. Complete the 2 reps on the weaker leg first then do the 2 on the stronger leg.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
20 GHD Situps
20 DB Lunges (40/30)
Scale so that all movements can be completed unbroken for at least 2 rounds to start.
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