CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
0:30 Perfect Lunge / leg
15 Banded Face Pulls
15 Wall Squats
15 GHD Hip Extensions
15 Banded Thrusters
0:30 Side Plank / side
10 Cossack Squats (5/5)
10 Double KB Thrusters (moderate)
5 Good Mornings (45/35)
5 Good Morning to Squats (45/35)
Strength
Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
20 minutes
Metcon
Breaking Bad (Time)
5 Rounds for time of:
200m Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
9 minute timecap
Scale to make the KB Thrusters heavy, but doable where the 10 reps can be done in 2 subsets at most when tired.
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