CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Don’t let the PVC Drop game!
Everyone will circle up in a large circle (or 2 if class is large), holding a PVC vertically on the floor. When coach yells “rotate,” everyone will let go of their PVC (no pushing it!) and scram to catch the person next to theirs. Coach will guide you on whether to rotate clockwise or counter-clockwise beforehand. If you fail to catch a PVC, you must exit the circle and perform 5 burpees on the side for every rotation the game continues to have until only 3 people are left. Once 3 people are left, the game is over- these are your winners and burpee avoiders!
Game timecap: 10 minutes
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes. Only perform this if you’ve gone 30/30 the last time you did this. Note the rep scheme in the comments.
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