CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
12/10 Calorie Bike
5 Inchworms
10 Goblet Squats (light-moderate)
1:00 Ankle Mobility / leg (KB on knee)
15 PVC GHD Hip Extensions
10 PVC shoulder passes
15 PVC OHS
Metcon (Weight)
EMOM x 8
10 Back Squats
*from ground, must keep same weight for all 8 minutes
Your score is the weight, but only if you successfully complete all 10 reps in all 8 minutes. For every rep you fail to complete of the full 80, you will subtract 10 lbs. from your score for every rep missed.
Rest
3 minutes
Metcon (Time)
EMOM x 8
12/10 Calorie Bike
Your score is the fastest minute + the slowest minute
* scale 10/8 cals
Rest
3 minutes
Metcon (AMRAP – Rounds and Reps)
12 minute timecap
1-Mile Run
then AMRAP of:
10 KBS (71/53)
5 Burpees over Bar
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