CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Row
0:30 Perfect Lunge / leg
5 Double Push-up Inchworms
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
10 Wipers
10 Scorpions
15 Wall Squats
:30 Side Plank (Per side)
Empty barbell guided warmup for thruster and Squat.
Strength
Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)
17 minutes
Metcon
Metcon (4 Rounds for reps)
4 x 2-minute rounds of:
250m Row
AMRAP Thrusters (95/65)
Rest 3 minutes between rounds.
Score: The number of AMRAP Thrusters EACH ROUND.
Scale to a weight in which you can perform 10+ in a row unbroken.
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