CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:30 of Single Unders
0:30 of Double Unders
10 Scap Push-ups
5 Double Push-up Inchworms
15 V-Ups
15 Sit-ups
15 Banded Pull Aparts
15 Push-ups
1:00 Calf Stretch / leg
1:00 Couch Stretch / leg
Strength
Death By Ring Dips (AMRAP – Rounds and Reps)
1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
Scale Ring Dips to Bar Dips to Push-ups if needed. You should have the capacity to perform at least 10 unbroken reps of the movement you select.
Metcon
Metcon (Time)
100 Double Unders
30 GHD Sit-ups
25 Calorie Bike
75 Double Unders
20 GHD Sit-ups
20 Calorie Bike
50 Double Unders
10 GHD Sit-ups
15 Calorie Bike
We know, the numbers are confusing- write em down and keep it close for reference. Scale 100/75/50 DU to amounts that can be done in roughly 2:00/1:30/1:00. Scale GHD Sit-ups to amounts that can be done in 2 subsets or less on every set.
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