CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
50 ft. Perfect Lunge w/ Rot
50 ft. Walking Toe Touches
5 Double Pushup Inchworms
10 Wipers
10 Scorpions
10 Cossack Squats
20 Cobras (2.5 Lbs)
20 Banded Squats
800m Run
Metcon
Metcon (3 Rounds for reps)
Teams of 3 (1 works, 2 rests, switch whenever)
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
—Rest 3 Minutes—
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
—Rest 3 Minutes—
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Each exercise AMRAP will be scored as its own round. Have all your weights and equipment ready to go because during your 3-minute rest period, you will have to prepare the equipment for the subsequent AMRAP. Plan ahead.
Partner up with people of similar strength levels because all 3 partners should do same weight. Depending on class size, we may be able to accommodate if 1 person of the team needs to go lighter/heavier and equipment permits.
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