CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Burpees
10 Scap Pull-ups
10 High Five Squats
10 Air Squats
20 Banded Face Pulls
1:00 Front Plank
0:30 Side Plank / side
10 Banded Ext. Rotations w/ Press
Empty Barbell:
10 Front Squats
10 Shoulder Presses
5 Thrusters
Metcon
Metcon (AMRAP – Rounds)
EMOM (with a Partner) x20 (10 rounds each, alternate each minute)
5 Thrusters (95/65)
5 Burpees over Bar
*Partner must hang from pull-up bar for the time needed to perform the reps. If partner drops from the bar, reps from the other partner are not counted. Communicate!
Score: Total successful rounds completed
Please note in comments who your partner was.
Rest
4 minutes
Metcon (Time)
2 Rounds of:
One partner does 500m Row while the other does a 400m Run, then switch roles.
Each partner will have performed 1000m on the rower and ran 800m.
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