CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:30 Chin-up Grip Hanging Hollow Hold
50 ft. Banded Monster Walk
50 ft. Banded Lateral Walk / side
5 Double Push-up Inchworms
15 Banded Low Ext. Rotations / side
15 Wall Squats
0:30 Calf Stretch / side
1:00 Front Plank
15 GHD Hip Extensions
15 V-Ups
1:00 PVC Front Rack Stretch / side
Strength
Squat Stamina (AMRAP – Rounds)
“Squat Stamina”
Alternating on the minute for 12 minutes (6 Rounds):
Odd minutes: 1 Front Squat (88%)
Even minutes: 3 Back Squats (same weight)
Score: Successful minutes completed.
Predicated on your 1RM Front Squat being 90+% of your Back Squat. If it is less, go heavier on the weight.
Metcon
Metcon (Time)
50 Double Unders
20 Alternating Dumbbell Snatches (60/40)
50 Double Unders
20/15 Calorie Row
50 Double Unders
20 Toes-to-bar
50 Double Unders
20/15 Calorie Row
50 Double Unders
20 Alternating Dumbbell Snatches (60/40)
Recent Comments