CrossFit ATR, CrossFit ATR North – CrossFit
Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.
Warm-up
1:00 Jump Rope Practice
50 ft. Walking Lunges
50 ft. Toy Soldiers
5 Double Push-up Inchworms
2:00 Couch Stretch / side
15 Clamshells / side
10 Wipers
10 Scorpions
Strength
Weighted Step-ups (5-5-5-5-5 per leg)
DBs- record total dummbell weight
5 in up/down fashion on one leg then the other
15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
10-minute AMRAP of:
20 Double Unders
10 DB Lunges (30/20)
*then 40/20, 60/30, 80/40, 100/50…
If double unders aren’t consistent, scale to the same amount of lunges each round. If still a problem (can’t perform 20 DU in 1 minute), then scale with 2x Single Unders
Finisher
1000m Ski Erg (Time)
Mobility
2-minute Foam Roll Quads
1-minute Hamstring Stretch / side
1-minute Calf Stretch / side
1-minute Middle Split
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