CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2 Rounds:
200m Run
5 Inchworms
10 Cossack Squats
10 Walking to Touches
2 Rounds:
10 GHD Hip Ext
10 Scap Pullups
10 PVC Passes
20 Ext Rot low (per side)
Accessory Work
Glute-Ham Raises (4 x 5-8 Reps )
Every :90 seconds for 4 sets
Russian KettleBell Swings (10 Sets: (:20 on :40 off) )
We are looking for you to spend time warming up the RKBS in order to figure out a weight you can swing for all 10 Rounds Unbroken with PERFECT form.
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2 minutes of:
150m Shuttle Sprint (25-25-50-50)
AMRAP Shoulder-to-overhead (95/65)
2-minute Rest
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