CrossFit ATR, CrossFit ATR North – CrossFit
Diet challenge check in today! Last day before teams are created.
Warm-up
50 ft. Banded March
50 ft. Reverse Banded March
50 ft. Lateral Banded Steps / side
10 High Five Squats
10 GHD Hip Extensions
10 GHD Sit-ups
10 Cossack Squats
10 Wall Squats
10 Banded 0:03 Pause Squats
10 Good Mornings (45/35)
10 Good Morning to Squats (45/35)
10 Back Squats (45/35)
Strength
Back Squat (10-10-10-8-8-8)
18 minutes
Metcon
Metcon (Time)
21-18-15-12-9
Calorie Row
GHD Sit-ups
15 minute timecap
Scale so that you can perform the 21 sit-ups unbroken and not be destroyed by it. Moderate the volume/exercise accordingly as this can be a lot of reps for someone newer or deconditioned.
Someone who can perform GHD Sit-ups well but hasn’t done so in a while should perform 15-12-9-6-3. Someone who cannot yet handle GHD Sit-ups should sub out for sit-ups or weighted sit-ups.
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