CrossFit ATR, CrossFit ATR North – CrossFit

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0:30 of Single Unders

0:30 of Double Unders

10 Scap Push-ups

5 Double Push-up Inchworms

15 V-Ups

15 Sit-ups

15 Banded Pull Aparts

15 Push-ups

1:00 Calf Stretch / leg

1:00 Couch Stretch / leg


Death By Ring Dips (AMRAP – Rounds and Reps)

1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
Scale Ring Dips to Bar Dips to Push-ups if needed. You should have the capacity to perform at least 10 unbroken reps of the movement you select.


Metcon (Time)

100 Double Unders

30 GHD Sit-ups

25 Calorie Bike

75 Double Unders

20 GHD Sit-ups

20 Calorie Bike

50 Double Unders

10 GHD Sit-ups

15 Calorie Bike
We know, the numbers are confusing- write em down and keep it close for reference. Scale 100/75/50 DU to amounts that can be done in roughly 2:00/1:30/1:00. Scale GHD Sit-ups to amounts that can be done in 2 subsets or less on every set.