CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
50 ft. Banded (wrists) Bear Crawl
50 ft. Banded (wrists) Crab Walk (forward facing)
15 Banded Face Pulls
5 Inchworms
25 Hollow Rocks
10 Banded Ext. Rotations w/ Press
0:30 Hanging Hollow Hold
1:00 Handstand “Stuff”
25 GHD Sit-ups
10 DB Push Press (moderate)
Strength
Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)
13 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP:
Open with 1 Mile Run
With Remaining time as many round as possible of:
20 DB Push Presses (40/25)
40 Double Unders
Scale so that you can perform 20 unbroken push presses to start and scale the number of double unders to an amount you can perform in less than 1 minute. If that amount is less than 15, scale to 80 single unders.
Accessory Work
Overhead Plate Flyes (3×10 @ YOUR PICK)
Like a lateral raise, start with palms facing floor and raise it all the way overhead instead. Make sure once your arms pass parallel, convert the palms to face forward.
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