CrossFit ATR, CrossFit ATR North – CrossFit
June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event tomorrow (11am). Your registration goes towards a good cause.
Warm-up
11 minutes to finish:
50 ft. Walking Lunge
0:30 Perfect Lunge / side
25 Banded Face Pulls
25 Air Squats
1:00 Couch Stretch / side
15 GHD Hip Extensions
15 RKBS (moderate-heavy)
10 Wipers
10 Scorpions
15 Banded Glute Bridges
TOGETHER:
Empty Barbell Warm-up and Drills
Strength
Front Squat (3 Reps Every 2:00 x 8)
Building up in weight throughout
Metcon
Metcon (Time)
5 Rounds of:
160m Shuttle Run
10 Back Squats
Rx: 135/95
Rx+: 185/125
15 minute timecap
*No Racks permitted
For every rep short of finishing, you must perform 3 Burpees. The run counts as 4 reps, one for each 40m segment.
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