CrossFit ATR, CrossFit ATR North – CrossFit

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:45 on :15 off

1) Assault Bike

2) GHD Hip Extensions

3) Air Squats

4) Scorpions

5) Wall Squats

6) Cobras

7) Double Push-up Inchworms

8) 200m Run


Back Squat (5-5-5-5 then 3×5)

20 minutes


Metcon (Time)

4 Rounds of:

400m Run

20 GHD Sit-ups

15 Ring Dips
20 minute timecap

GHD Sit-ups need to be completed in no less than 2 subsets each round. If you are unable to keep this volume of work scale GHD sit-ups to Weighted Straight leg sit-ups.

Sub for Ring Dips -> Bar Dips-> Banded Bar Dips