CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 PVC Passes
1:00 of Single Unders
0:30 of Double Unders
15 Pushups
15 Band Pull Aparts
30 Hollow Rocks
10 Banded Low Ext. Rotations / side
15 Banded Ext. Rotations w/ Press
10 Wipers / side
10 Scorpions / side
15 Banded Glute Bridges
1:00 Side Plank / side
1:00 Handstand “Stuff”
Bench Press (5×5 @ YOUR PICK)
20 minutes
Choose a weight between 75-85%
Metcon (Time)
100 Double Unders
75 Sit-ups
50 HSPU
25 Calorie Row
12 minute timecap
Scale so that 100 DU can be performed in 2 minutes of less. Scale HSPU down to a means where you can complete 15+ reps to start- 1 Abmat is the most permitted for scaling HSPU, otherwise Seated Straddled Barbell Shoulder Press.
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