CrossFit ATR, CrossFit ATR North – CrossFit
This will be our second wave at 5/3/1. It’s a little different this go around though. If you PR’ed your lifts this last cycle, you will use 90% of your 1RM as your 1RM this cycle. If you did not PR, you will continue with the same 1RM.
Warm-up
15/12 Calorie Assault Bike
5 Double Pushup Inchworms
15 Hands To Toes Squats
15 GHD Hip Extensions
10 Wipers
Accumulate 1:00 in Front Plank
20 Banded Ext Rot
20 Band Pull Aparts
Barbell Front Rack Mobility Exercises
Front Squat (5@65%, 5@75%, 5+@85%)
15 minutes
Metcon (Time)
42-30-18
Wall Balls (20/14)
GHD Sit-ups
Rx for GHD Situps require both hands reaching overhead for the floor or a plate and both hands touching the pads at the top.
Scaling: Make sure to choose a Wall Ball weight you can handle for AT LEAST 21 reps consecutively. For GHD Situps, scale either the ROM or the exercise down to Weighted Situps to insure you can make at 21 reps consecutively.
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