CrossFit ATR, CrossFit ATR North – CrossFit
Knee sleeves will be nice to have for jump lunges. Bring them if you have them!
Warm-up
0:30 of Single Unders
0:30 of Double Unders
200m Run
10 Toy Soldiers
10 Walking Toe Touches
10 Wipers / side
10 Scorpions / side
10 GHD Hip Extensions
15 Banded Face Pulls
15 RKBS (HEAVY)
10 Jump Lunges
TOGETHER:
1:00 Couch Stretch / leg
Strength
Deadlift (3-3-3-3-3)
15 minutes
Metcon
Metcon (Time)
4 Rounds of:
10 Deadlifts (225/155)
50 Double Unders
*EMOM starting at minute 0, perform 10 Jump Lunges (5/leg). These must be performed at the X:00 mark and no later or the entire class must perform 5 Burpees at the moment of infraction. Yes, you will likely have to stop in the middle of your double under set. Make sure to keep an eye on the clock.
11 minute timecap
Scale the deadlift to a load where you can perform 10 unbroken most, if not all, rounds. Scale the numbers of double unders to an amount you can perform in a minute or less. Scale jump lunges to alternating step back lunges if needed.
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