Combine Monday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

800m Run

50 ft. Walking Lunge

5 Double Push-up Inchworms

10 Toy Soldiers

10 GHD Hip Extensions

10 Walking Toe Touches

15 Banded Ext. Rotations w/ Press

15 Russian KBS (medium weight)

Plyometrics

Time to test your Vertical Jump. We will be checking your Vertical and Broad Jumps during the warm-up after the 800m run, one person at a time.

Max Height Vertical Jump (Distance)

Max Broad Jump (Distance)

Metcon

Metcon (No Measure)

1 Shuttle Every 1:00 x 7

60 Yard Shuttle (30 Yards down & back)
Start the first 2 @ 70%, before diving into the next 5 as all-out runs.

Rest

Rest 5:00

Metcon (Time)

100 Double Unders

50 RKBS (70/53)

100 Double Unders

50 GHD Sit-ups