CrossFit ATR, CrossFit ATR North – CrossFit
Run 600m then:
20 Minute Mobility session
The first 8-10 minutes is to consist of Foam rolling (Quads, Hips, Lats and t-spine)
The remaining time is a yoga flow opening the hips and shoulders
Metcon (AMRAP – Reps)
3 x 6 Minute AMRAPS: (Rest 2:00 between rounds)
Max Rope Climbs (15′)
Round 1 opens with: 800m Run
Round 2 opens with: 30 Burpees
Round 3 opens with: 150 Double Unders (3 Minutes of Double Under skill work)
Sub for Rope Climbs is skill work on the Rope or Bend over Rows! Leave pull-ups out of the subs because we will have some pull-ups in tomorrows metcon.
Coaches, before the AMRAP begins I would like us to evaluate everyone’s Double Unders and give a few cues to clean up the movement.