CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15/12 Calorie Row
Walking Lunge —> and
Broad Jumps <---
10 Scap Pullups
30 DU or 1:00 of Practice
30 GHD Situps
20 V-Ups
10 Big Kips
50′ DB Front Rack Lunge (40/25)
Weighted Step-ups (3-3-3-3)
3 Reps per side starting each round with your weaker leg. Make sure not to use your assist foot as you stand tall.
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
50 ft. Front Rack DB Lunge (60/40)
25 C2B Pullups
50 Double Unders
The DB Lunge should be awful. Scale so that it could be in AT MOST two subsets on the first round. Scale the c2b pullups to a means in which you can do at least 10 in a row. Scale 50 DU to an amount that can be done in 90 seconds or less.
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