CrossFit ATR, CrossFit ATR North – CrossFit
Warm-Up
15 GHD Hip Extensions
0:30 Hollow Hold
2 Rounds of:
5 Honest Push-ups
10 Banded Ext. Rotations w/ Press
20 Hollow Rocks
2 Rounds of:
10 Wipers
10 Scorpions
0:30 Handstand Progressions
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Metcon (3 Rounds for reps)
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Shoulder-to-overhead (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Shoulder-to-overhead (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Shoulder-to-overhead (135/95)
4 Burpee Box Jump Overs (24″/20″)
Each round the 100 DU has a 2 minute timecap. Move on after 2 minutes (unless you’re within a dozen reps, then just finish!)
Stretching
1 minute in Butterfly Stretch
Accumulate 3 minutes of Couch Stretch per leg.
Recent Comments