CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Burpees
5 Double Push-up Inchworms
20 Step Back Lunges
10 Walking Toe Touches
10 PVC Passes
15 PVC GHD Hip Extensions
15 V-Ups
10 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side
10 Push Jerks (45/35)
Strength
Shoulder Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)
12 minutes
Metcon
Metcon (3 Rounds for reps)
Tabata Push Jerks (95/65 from rack)
Rest 3 minutes
Tabata Push-ups
Rest 3 minutes
Tabata V-Ups
Score each tabata for total rep count.
Scale so that you can perform multiple sets of 15+ of each of these movements to start.
Accessory Work
DB Lateral Raises (3×12 @ YOUR PICK)
2 min rests
DB Front Raises (3×10 @ YOUR PICK)
2 minute rests
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