CrossFit ATR – CrossFit

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Warm-up

EMOM Warm-up

(1) Heavy D-Ball Hold

(2) 100m Run

(3) Inchworms

(4) GHD Hip Extensions

(5) Banded Face Pulls

(6) Handstand Progressions

(7) PVC Front Rack Stretch Left

(8) PVC Front Rack Stretch Right

(9) 20 RKBS (moderate)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 30 (6 Rounds of the following)

Minute 1: 15/12 Calorie Bike

Minute 2: 15 RKBS (71/53)

Minute 3: 100m Run

Minute 4: 10 Power Cleans (135/95)

Minute 5: 10 GHD Sit-ups
Order of the minutes doesn’t matter. Plan accordingly for sharing the GHD’s and Bike. We should be aiming to complete all 30 minutes.

Accessory Work

Metcon (No Measure)

3 Rounds of:

1 minute Couch Stretch / side

30 Butterfly Glute Bridges