CrossFit ATR, CrossFit ATR North – CrossFit

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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