CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2 Rounds:
10/10 Figure 8 Dot Drills (per side)
10/10 Kneeling Palloff Presses (switch knees each round)
20 Hollow Rocks
10 Wipers
:30 Couch Stretch
:30 Perfect Lunge
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
400m Run
20 GHD Situps
10 Box Jump Overs (30/24)
5 Man Makers (40/25)
At the 13 minute mark, everyone will immediately head to an assault bike for a 5 minute active recovery period. The pace is up to you but you must be moving all 5 minutes.
At the 18 minute mark, everyone will complete a 200m Lunge (RX+ with a weight vest).
Score is Rounds and reps on the first 13 minutes. RX+ is for everyone who did the AMRAP as prescribed as well as the weight vest 200m Lunge.
Mobility
The remaining time will be spent on specific mobility needs per person. The coaches will go over your mobility drills on an individual basis that fits your needs.
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