CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 Double Push-up Inchworms
15 GHD Hip Extensions
100 ft. Walking Lunge
0:30 Hanging Hollow Hold
15 Seated Banded B/N Presses (band under box)
Strength
Back Rack Lunge (3×20 per leg)
15 minutes
Reps to be performed in up/down fashion without collecting feet. After 20 reps on one leg, you can rest before performing 20 reps on the other leg.
Metcon
Metcon (No Measure)
EMOM x 10
40 yard dash
(first two minutes at 50-75% to warm-up)
EMOM x 5
15/12 Calorie Assault Bike
EMOM x 5
0:30 Handstand Hold
No resting between EMOMs. If your first minute of burpees, you cannot complete 10 reps in 30 seconds or less, scale the amount down.
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