CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Pushup Inchworms
10 High Five Squats
10 Cossack Squats
15 Wall Squats
15 Banded Ext. Rotations w/ Press
10 PVC GHD Hip Extensions
Done Together (45/35):
10 PVC Passes
10 PVC Tempo OHS (3311)
10 PVC B/N Sotts Press
10 B/N Split Jerk
10 OHS
Overhead Squat (Build to a Heavy Single)
15 minutes
Metcon (Time)
4 Rounds of:
20 DB Lunge (50/30 per hand)
20 GHD Sit-ups
20/15 Calorie Bike
18 minute timecap
Scale so that you can complete each movement in about 1 minute to start. Scale GHD Sit-ups to weighted sit-ups if needed. If 20 calories has no shot of being done in 1 minute (to start), scale down to an amount you can perform in an intense minute. Scale no lower than 12 calories. Only the first round of bike is expected to take about 1 minute. Please do not scale too low on the calories. Give yourself an intense minute on the bike and keep that calorie count on subsequent rounds despite how long it takes.
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