CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
3 Rounds:
10 Cal Ski Erg or Bike
10 Band Pull Aparts
20 Wipers
3 Rounds:
10 Ring Rows
10 Palloff Presses
20 Low Ext Rot (per side)
Bent Over Row (8-8-8-8)
superset w/ 50′ Banded lateral steps
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
6 Burpee Box Jump Overs (20/18)
8 Calorie Bike
10 DBall Slams (40/30)
Once the AMRAP is completed you will be going directly into a 1-mile run. HOWEVER, for every round you complete, you can remove 200m from that run.
Ex. Complete 8 rounds (8 rounds x 200m = 1600m) you will not have to run!
Mobility
The remaining time in class will be based around personal mobility needs
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