CrossFit ATR, CrossFit ATR North – CrossFit
Pertinent Information:
Whether you are registered for the Open or not, everyone will be split to athlete/judge combos and switch roles after the first group goes. This is the time of year to reiterate quality reps (judges are watching and waiting to no-rep you). It’s important that we always prioritize ROM and this time of year can help keep people more accountable as we progress further into the year. Plus it’s nice to have someone count your reps for you. Have fun!
Warm-up
1 minute Rowing
10 Banded Low Ext. Rotations / side
10 High-Five Squats
10 Cossack Squats
1 minute of Handstand Progressions
10 Wall Squats
10 Wall Balls
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Write in the comments who judged you.
Strategy:
Men should try to finish a round in an every 2 minutes type of pace, while women should aim for a 2:15-2:30 pace (because of the rowing).
Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
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