CrossFit ATR – CrossFit
If you have not done so, please register for the CrossFit Open.
ATR Warm-Up (No Measure)
Run 400
20 Reps of Each:
Banded Lateral Steps (10L/10R)
Banded Air Squats
Cobras
Scorpions
Band Pull Aparts
Scap Pull-Ups
Lateral MedBall Tosses (20/14/10lbs)(20 Each Side Alternating Every 10 Reps)
Single Arm Dumbbell Rows (10-10-10-10)
Super Set: 10 T2B or T2B Progressions
Metcon (AMRAP – Rounds)
Open:
Death By Double Unders:
Minute 1: 5 Double Unders
Minute 2: 10 Double Unders
Minute 3: 15 Double Unders
… (12 Minute Time Cap)
As soon as you Finish/Fail continue onto:
2 Rounds:
400m Run
30 Weighted Sit-ups (50/30)
20 Med Ball Squat Cleans (30/20)
10 Bar Dips
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