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
0:30 Single Unders
0:30 Double Unders
0:30 Triple Unders or Crossovers
20 Banded Glute Bridges
1-minute Wall Sit
15 GHD Hip Extensions
20 Lunges / side (up/down fashion)
1:00 Calf Stretch / side
Strength
DB Lunges
10-10-10 (performed in up/down fashion, 10 on one side, then 10 on the other side)
Superset each set of 10 Lunges with 0:30 Side Plank per side
12 minutes
Metcon
Metcon (Time)
Rx:
2k Row for Time
*E3MOM (starting at 0:00):
20 Double Unders
15 RKBS (53/35)
10 KB Goblet Squats (53/35)
Rx+:
3 Mile Bike for Time
*E3MOM (starting at 0:00):
20 Double Unders
15 RKBS (71/53)
10 Pistols (5 per leg)
If you cannot perform 20 DU in 30 seconds or less, scale amount down. If you cannot perform DU at all, perform 50 Single Unders
Accessory Work
Single-Leg GHD Hip Extensions (4×6 / leg)
If you cannot perform single-leg, perform 4×20 GHD Hip Extensions
Stretching
1 minute Seated Glute Stretch / side
1 minute Calf Stretch / side
1 minute Hamstring Stretch / side
1 minute Couch Stretch / side
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