CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
20 Walking Lunges
15 Banded Squats
10 Low External Shoulder Rotations /arm
5 Double Pushup Inchworms
10 PVC Passes
10 PVC GHD Hip Extensions
30 Hollow Rocks
5 Wall Walks
Couch Stretch x 1min/leg
10 DB Thrusters (light-moderate)
Strength
20 minutes (total) to find 1RM Shoulder Press, then Thruster.
Shoulder Press (1 RM)
Thruster (1 RM)
Metcon
Partner Workout: 2 person
: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
5 thrusters (95/65)
10 pushups
*one round per athlete, switching each round
**buy in: 800m run (together)
rx+ 115/75
Scale so that you can do the 5/10 unbroken, without any trouble to start.
score: total rounds for your team (comment with your partner’s name and a say something about them – preferably nice)
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