CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15/12 Calorie Bike
5 Double Pushup Inchworms
Walking Toe Touches —>
100m Walking Lunge
30 V-Ups
15 GHD Hip Extensions
10 Pullups
10 Palloff Presses/side
1:00 of Triple Under Practice
Back Rack Lunge (Build to a Heavy Single/leg)
15 minutes
Metcon (Time)
30 T2B
30 Box Jumps (24/20)
20 Burpees over Bar
20 Front Rack Lunges (135/95)
10 C2B Pullups
10 Triple Unders
Scale so that you can complete the 30 T2B in AT MOST 4 subsets. Scale lunge weight to be done unbroken. Not easily, but a good push. Same with c2b pullups. If Triple Unders cannot be performed, scale to count attempts as reps. If still working on double unders, scale to that.
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