CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20/16 Calorie Bike
0:30 Perfect Lunge / leg
10 GHD Sit-ups
10 GHD Hip Extensions
15 Banded Face Pulls
15 Wall Squats
10 Goblet Squats (moderate)
15 Banded Low Ext. Rotations / side
10 Good Mornings (45/35)
10 SLOW Back Squats (45/35)
Strength
Back Squat (Build to a 1RM)
18 minutes
Metcon
Metcon (Time)
3 Rounds of:
20 GHD Sit-ups
20 Front Squats (115/85)
20/16 Calorie Bike
15 minute timecap
Scale so that you have the capacity to perform the GHD Sit-ups and Front Squats unbroken and the bike calories in 2 minutes or less. All bikes must be reset before pedaling and every bike has a 2 minute cap for each round.
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