CrossFit ATR – CrossFit
Warm-up
1:00 on, 0:15 off
1- Banded Ext. Rotations
2-Alternating Lunges in place
3- Russian Twists
4- Handstand “Stuff”
5- RKBS
THEN
Instructor led Practice TGU
Turkish Get Up (Build to Heaviest on each side)
If you can hit the 70/53 KBs, feel free to move on to a barbell today.
Metcon (AMRAP – Rounds)
EMOM x14
Odd minutes: 15 Russian KBS (53/35)
Even minutes: 15 OHL (single-arm)
Make sure to alternate arms every time you do the lunges. Score = Successful Rounds completed
Finisher
Good Mornings (3×10 @ Your Pick)
The weight is not the issue here, but more of form. For those super-flexible, sub with 5×5 of GHRs instead.
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