CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10/8 Calorie Bike Sprint
0:30 Perfect Lunge / leg
10 Scap Pull-ups
10 Wipers / side
10 High Five Squats
10 GHD Hip Extensions
15 Air Squats
15 Banded Low Ext. Rotations / side
0:30 Chinup Grip Hanging Hollow Hold
1:00 PVC Front Rack stretch / side
10 Cossack Squats
10 Goblet Squats (HEAVY)
2 minutes of Guided Front Rack Mobility
Front Squat (5×5, HEAVY)
22 minutes
Metcon (AMRAP – Rounds)
EMOM x 12 mins
10 KB SDHP (71/53)
10 Toes-to-Bar
Score: Successful rounds completed. Perfect score is 12.
Scale so that you can perform 10 of each unbroken rather easily to start.
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