CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

400m Run

25 Hollow Rocks

:30 Side Plank (R&L)

25 Cross Touches (Per Side)

Metcon (3 Rounds for reps)

7 Minute AMRAP:

160m Shuttle

Max Reps Push-ups

*40m Sprint down and back twice.

Every time you break on the pushups you must complete another 160m Shuttle

Rest 3 Minutes

5 Minute AMRAP:

10 DBall Slams (40/30)

5 DBall Box Step overs (24/20)

*hands cannot touch the box during the step over.

Rest 3 Minutes

3 Minute AMRAP:

Rope Climbs (20’)

*Sub for Rope Climbs is working on your hitch or Ring Rows
Score each AMRAP as its own round.

Round 1: 7 Minute AMRAP

Round 2: 5 Minute AMRAP

Round 3: 3 Minute AMRAP

Mobility

20 Minutes of CrossFit Recovery Yoga