CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
3:00 on :30 off:
Assault Bike
Rower
Plank (you can change sides as needed)
DB Rows (10-10-10-10)
4 Sets (AHAP)
Super set with max GHD Sit-ups
*the sit-ups must be continuous. One you hesitate to rest the set ends. Sub GHD Sit-ups for T2b/K2E for anyone who is newer to GHD’s
Metcon (Calories)
9 Minute amrap:
Max Calories Rower
Every 2 minutes you must complete 2 Rope Climbs (20’/15’)
Immediately at the end of the 9 minutes go directly Into:
200m Lunge
Sub Rope Climbs for Hitch Progressions or 4 Rope Pulls from the the floor
RX+= legless Rope Climbs + WT Vest Lunge
Mobility
Mobility yoga
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