CrossFit ATR North – CrossFit
Pre-Warmup:
Let’s remember to put all of our equipment away
Take 2×45 lbs plates to green racks and perform a burpee to each of the plates
Take 2×30 lbs dumbbells to the green racks and perform 10 push presses
Take 1×20-inch box and perform 5 burpee box jumps
Now put it all away
Warm-up
30 Air Squats
10 Walking Toe Touches
15 GHD Hip Extensions
15 V-Ups
10 Scap Pull-ups
15 Band Pull Aparts
15 Banded Ext. Rotations w/ Press
10 Thrusters (45/35)
Metcon (Time)
Partner WOD:
2 people, split reps up how you see fit, 1 works, 1 rests
47 Burpees
47 Power Cleans (135/95)
47 Toes-to-Bar
47 Wall Balls (20/14 to 10/9 ft.)
47 Pull-ups
47 Back Squats (135/95)
47 Calorie Bike
47 Ground-to-Overhead (135/95)
1971m Row
Rx+: Solo
Scale so that all movements can be done with at least 10 reps unbroken. All barbell movements are from the floor. You are permitted to help your partner while on the bike (pushing handles). Please try to partner with someone using the same weights as you. Both must use the same bike and rower.
Metcon (Time)
Partner WOD:
2 people, split reps up how you see fit, 1 works, 1 rests
47 Burpees
47 Power Cleans (135/95)
47 Toes-to-Bar
47 Wall Balls (20/14 to 10/9 ft.)
47 Pull-ups
47 Back Squats (135/95)
47 Calorie Bike
47 Ground-to-Overhead (135/95)
1971m Row
Rx+: Solo
Scale so that all movements can be done with at least 10 reps unbroken. All barbell movements are from the floor. You are permitted to help your partner while on the bike (pushing handles). Please try to partner with someone using the same weights as you. Both must use the same bike and rower.
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