CrossFit ATR North – CrossFit
Warm-up
20 Calorie Bike
20 Synchro Burpees (practice!)
20 PVC GHD Hip Extensions
20 V-Ups
20 Scap Pullups
20 Wipers
20 Scorpions
20 Banded Squats
10 Synchro T2B (practice!)
10 Pause Front Squats (45/35)
Metcon (Time)
4 Rounds of:
20 Toes-to-bar (synchro)
20 Front Squats (155/105)
20 Burpees (synchro)
40 Calorie Bike (switch every 10 cal)
Partner with someone selecting the same scale as you on toes-to-bar.
Front Squats are from the floor and should be scaled to a means in which you can perform 10-20 consecutively.
Must share the same bike.
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