CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
10 Scap Pull-ups
5 Double Push-up Inchworms
10 Banded Face Pulls
5 Banded Ext. Rotations w/ Press
10 Banded Low Ext. Rotations (per side)
5 Big Kips
10 GHD Hip Extensions
5 Cossack Squats (per side)
10 GHD Sit-ups
5 PVC Passes
10 Wall Squats
5 Toes-to-Bar
10 Wall Balls (20/14)
5 Box Jumps (24/20)
10 Thrusters (45/35)
5 Overhead Squats (45/35)
10 Ball Slams (40/30)
Metcon
Metcon (Time)
12 Days of Christmas
1- Overhead Squat (135/95)
2- Ball Slams (40/30)
3- Toes-to-bar
4- Squat Cleans (135/95)
5- Burpees
6- Wall Balls (20/14 to 10/9 ft)
7- Box Jumps (24/20)
8- Shoulder-to-overhead (135/95)
9- Calorie Bike
10- Double Unders
11- GHD Sit-ups
12- Thrusters (135/95)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
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