CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 Banded Ext. Rotations w/ Press
15 Scap Pull-ups
15 Scap Push-ups
15 Banded Face Pulls
15 V-Ups
0:30 Perfect Lunge / leg
0:30 Hollow Hold
15 Wall Squats
10 PVC Passes
10 PVC OHS
1:00 Calf Stretch / leg
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 B/N Split Jerks (45/35)
5 OHS (45/35)
5 B/N Sotts Press (45/35)
Strength
Overhead Squat (3-3-3-2-2-1)
15 minutes
Metcon
Metcon (AMRAP – Rounds)
EMOM x 10
10 Toes-to-bar
10 Box Jumps (24/20)
Score: Successful rounds completed. Scale so that 10 T2B can be done unbroken for a few rounds.
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