CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m run
100m Lunge
10 Pushups
10 PVC GHD Hip Extensions
0:30 Front/Side/Side Plank
1-Arm KB Front Rack Carry (moderate)
10 Goblet Squats (moderate)
15 Slam Ball Squats (40/30)
Metcon (Time)
4 Rounds of:
25 Pushups
100m Single-Arm KB Front Rack Carry (53/35)
—5 min Rest—
4 Rounds of:
15 Calorie Row
25 Slam Ball Squats (40/30)
Scale so that you can complete 25 pushups unbroken at the start of the workout.
Must hug the slam ball for the squats to count.
Metcon (Time)
4 Rounds of:
25 Pushups
100m Single-Arm KB Front Rack Carry (53/35)
—5 min Rest—
4 Rounds of:
15 Calorie Row
25 Slam Ball Squats (40/30)
Scale so that you can complete 25 pushups unbroken at the start of the workout.
Must hug the slam ball for the squats to count.
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