CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:45 Rowing
1:00 Front Plank
0:30 Perfect Lunge / leg
15 GHD Hip Extensions
15 RKBS (heavy)
15 Wall Squats
15 Banded Face Pulls
10 Cossack Squats (5 per side)
5 Good Mornings (45/35)
5 Pause Back Squats (45/35)
*During the warmup in the south location each member will rotate through the Ski Erg as it opens up. 30 seconds max effor for time. Track score below.
Strength
Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)
So long as you got more than 5 reps at 85% last week. Otherwise, scale back your 1RM a little bit.
18 minutes
Metcon
Metcon (Calories)
Metcon (Calories)
3 Rounds: (6:00 Work | 2:00 Rest)
750m Row
25 Wall Balls (20/14lbs to 10/9’)
With remaining time max Calories on Assault Bike
30 Cal Ski Erg (Time)
30 Cal Ski Erg
Absolute max effot
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