CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15/12 Calorie Bike
0:30 Perfect Lunge / leg
0:30 Couch Stretch / leg
15 PVC Passes
15 PVC GHD Hip Extensions
30 sec Hollow hold
15 Wall Balls (20/14 to 11/10 ft)
10 Power Snatches (45/35)
10 Good Mornings (45/35)
10 Back Squats (45/35)
10 Power Snatches (45/35)
Back Squat (5-5-5-5-5)
15 minutes
Metcon (Time)
100 Wall Balls (20/14 to 11/10 ft.)
100 Burpees (minus unbroken wall balls)*
50 Power Snatch (95/65)
*time cap 20 mins
*first set of wall balls, the # of unbroken reps is taken off from amount of burpees you have to perform.
E.g. 30 unbroken wall balls to start would now put your burpees at 70 reps.
*Any pause in momentum constitutes a broken rep (can’t hold MB and stand still), or a “no rep”
*scale snatch to a weight in which you can perform 10 reps in under a minute
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