CrossFit ATR – CrossFit
Pertinent Information:
This week we will be testing out lifts for the purpose of a starting point for our strength cycle beginning next week. Please log in your data and take note of it as this will be our starting point from here on out.
Warm-up
5 Double Push-up Inchworms
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes ‘KB on Knee’ Ankle Mob
10 High Five Squats
Strength
Back Squat (Build to a 5RM)
18 minutes
Bench Press (Build to a 5RM)
15 minutes
DB Lunges (Build to a 10RM/leg)
To be done in up/down fashion on one side then the other.
Log in TOTAL weight, note in comments weight PER hand
12 minutes
Metcon
Metcon (Time)
Our Shortest Metcon Ever…
For Time:
10 Thrusters (95/65)
10 Burpees over Bar
GOAL: Sub 30 seconds
Stretching
Metcon (No Measure)
2 Rounds of:
1 min Butterfly Stretch
1 min Couch Stretch / side
2 min Lying Wishbone Stretch (Middle Split Against Wall)
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