CrossFit ATR – CrossFit
Warm-up
2 Rounds:
400m Run
25 Hollow Rocks
:30 Side Plank (R&L)
25 Cross Touches (Per Side)
Metcon (3 Rounds for reps)
7 Minute AMRAP:
160m Shuttle
Max Reps Push-ups
*40m Sprint down and back twice.
Every time you break on the pushups you must complete another 160m Shuttle
Rest 3 Minutes
5 Minute AMRAP:
10 DBall Slams (40/30)
5 DBall Box Step overs (24/20)
*hands cannot touch the box during the step over.
Rest 3 Minutes
3 Minute AMRAP:
Rope Climbs (20’)
*Sub for Rope Climbs is working on your hitch or Ring Rows
Score each AMRAP as its own round.
Round 1: 7 Minute AMRAP
Round 2: 5 Minute AMRAP
Round 3: 3 Minute AMRAP
Mobility
20 Minutes of CrossFit Recovery Yoga
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