CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Scap Push-ups
15 Banded Low Ext. Rotations
5 Double Push-up Inchworms
20 Lunges
10 Walking Toe Touches
15 V-Ups
10 Burpees
10 Clapping Push-ups (or push-ups)
5 Rope Knees-to-elbows
Skill Review
Rope Climbs
PLEASE bring protection for your shins, in the form of high socks, knee sleeves, calf compression sleeves, thick tights, etc. Also, make sure your shoes can withstand the abuse of the rope. Rope climbs need rigid bottom shoes.
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP of:
400m Run
3 Rope Climbs (15 ft.)
400m Run
15 Clapping Push-ups
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk. Sub clapping push-ups for push-ups or elevated hand push-ups if needed.
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