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.