CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
4 Rounds: (In teams of 2)
Partner A: 200′ D-ball Carry (40/30lbs) (Must be hugged and held in front of your chest)
Partner B: Calories on Assault Bike
3 Rounds:
Partner A: Runs 200m
Partner B: Burpees with jump to Rings
1:00 Couch Stretch (per side)
1:00 Banded Shoulder Circuit (ankle bands on wrists)
Core Development
Metcon (No Measure)
3 Rounds of:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold
Rest 2 Minutes Between
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP of:
5 Devils Press (40/30), 5 Calorie Row
10 Devils Press (40/30), 10 Calorie Row
15 Devils Press (40/30), 15 Calorie Row
All of this equals one round when calculating rounds + reps. (60 reps per round)
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