CrossFit ATR – CrossFit
Warm-up
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
20 RKBS (moderate-heavy)
0:15 GHD Prone Hold
0:30 Hollow Hold
10 Palloff Press / side
15 DB Thrusters (light)
TOGETHER:
Empty Barbell Warm-up
Metcon
Death Wish III (Time)
3 Rounds for time of:
3 Thrusters
5 Box Jumps
7 Deadlifts
Only one bar per person, must load your own plates
Rx: 135/95, 24/20-inch, 225/155
Rx+: 185/125, 36/30-inch, 315/205
This is a strength-based metcon, so make sure it is heavy and not too rushed. Be smart with your weight choice here.
Finisher
1000m Ski Erg (Time)
Under 4 minutes: Lay on the floor
Between 4:01-4:20= Immediately run 200m
Between 4:21-4:40= Immediately run 400m
Between 4:41-5:00= Immediately run 600m
Over 5:00= Immediately run 800m
200m Lunge (Time)
200m Lunge For Time
Mobility
Metcon (No Measure)
1 min Pec Stretch (Doorway) / side
1 min Foam Roll Lats / side
2 min Foam Roll T-Spine
1 min Deadhang
2 min Lying Wishbone Stretch (on wall)
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