CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 Wall Squats
10 Walking Toe Touches
15 PVC GHD Hip Extensions
0:30 Perfect Lunge / leg
10 Palloff Presses / side
10 Cossack Squats
10 High Five Squats
0:30 Pigeon Stretch / leg
1:00 Front Plank
DONE TOGETHER:
10 Good Mornings (45/35)
10 Good Morning Squats (45/35)
10 Back Squat (45/35)
Back Squat (5×4, HEAVY)
20 minutes
Metcon (AMRAP – Rounds)
Every 2 minues for 6 Rounds:
10 Chest-to-bar Pull-ups
25 Air Squats
Rx+ option: Strict Chest-to-bar Pull-ups
Score: Successful Rounds completed
Scale so that both movements can be done unbroken for multiple rounds. We are expecting you to complete most, if not all rounds. Scale C2B pull-ups to pull-ups or ring rows if needed.
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