CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
30 Walking Lunges
20 V-Ups
10 Wipers / side, 10 Scorpions / side
10 Scap Pullups
15 Band Pull Aparts
15 Palloff Presses / side
10 PVC Passes, 15 PVC GHD Hip Extensions
10 Cossack Squats
5 Strict Pullups, 5 Big Kips
10 High Five Squats
10 DB Squats (moderate)
Metcon (Time)
2 Partners (alternating rounds)
10 Rounds of:
10 Toes-to-Bar and 10 Calorie Bike
10 Rounds of:
10 DB Lunges (60/35) and 10 Calorie Row
10 Rounds of:
10 DB Thrusters (60/35) and 100m run
time cap: 35 minutes (no rest between segments)
*1 Dumbell only*
All reps on all exercises should be done unbroken for the entirety of the workout. Scale weights/exercises to promote that.
Score is total rounds and reps completed as a team. Comment with your teammate’s name.
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