CrossFit ATR, CrossFit ATR North – CrossFit
0:30 Hollow Hold + 20 Air Squats
1 minute of Double Unders
:30 Perfect Lunge (per side)
20 GHD Hip Extensions
Grab a barbell For Banded Tempo Squats with coach ( 10x 43×0 tempo)
Back Squat (5 x 5 @ 75%)
8 Minutes to build to 75%
We will complete the 5×5 together, on 2-minute intervals.
Complete 3 Max Effort jumps between working sets.
Wall Balls (20/14 to 11/10 ft.)
2x Double Unders
*30m Sled Sprint after each Round (Sled+ 140/90lbs)
(12 Minute Cap)
Scale so that the first 21 reps of each movement can be done unbroken.
Sub for GHD is 2x Ab Mat Situps