CrossFit ATR, CrossFit ATR North – CrossFit

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200m Run

250m Max Effort Row (add 3 seconds on to time for appropriate scale of WOD)

20 Situps

15 Hollow Rocks

1 minute of Double Unders

Mobility Together:

1-minute of T-Spine Foam Roll

2-minutes of Quad Smash Foam Roll

2-minutes of Lats Smash Foam Roll

2-minutes of Calf Stretch

GHD Situps (10 EMOM x 10)

Scale this one accordingly. All reps should be done unbroken every round. Prepare to share a GHD, so please don’t break up sets. Scale in the 5-8 range if you haven’t done more than 50 in a workout recently. Scale 11-15 if you’ve done 100 in a workout recently.

Metcon (Time)

5 Rounds of:

1 sub-0:45 250-m Row

50 Unbroken Double-Unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
Scaled Options:


5 Rounds of:

1 sub-0:48 250-m Row

100 Unbroken Single-Unders


3 Rounds of:

1 sub-0:55 250-m Row

100 Single-Unders