CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Rounds: (:35 on :15 off)
Assault Bike
Banded Lateral Steps (in place)
Hollow Rocks
Lead by coach:
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Side Planks
An in-depth breakdown of the TGU
Strength
Turkish Get Up (12 Minutes to find a heavy Double )
IF Shoulder ROM is an issue in the overhead position scale the movement to a Half Getup and stop at the kneeling position.
Good at Get Ups?? Try a barbell Get Up!!
Metcon
Metcon (Time)
30-20-10
Burpees
GHD Sit-ups
Unbroken Double Unders
Sub for GHD Situps: 60-40-20 Ab Mat Situps
Scale for Double Unders is 1:00 DU Attempts per Round
Mobility
2 Minute Banded Quad/TFL/ Hip Opener (per side)
(Kneeling position, facing the rig, with a Pull-up Band around the rig and hooked to your straight leg)
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