CrossFit ATR, CrossFit ATR North – CrossFit

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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)